Fast & Healthy: Quick Eats on the Road for Athletes

Eating healthy on the road can be challenging, especially for athletes who need to maintain optimal nutrition. Here are some tips and healthier fast food options to help athletes stay on track while traveling:

Tips for Healthy Eating on the Road:

1. Plan Ahead: If possible, research restaurants and menu options ahead of time to make healthier choices.
2. Choose Grilled Over Fried: Opt for grilled chicken or fish instead of fried versions to reduce calories and unhealthy fats.
3. Go for Whole Grains: Look for whole wheat buns, tortillas, or bread options.
4. Focus on Protein: Prioritize lean protein sources like grilled chicken, turkey, or beans, which will help with muscle recovery and satiety.
5. Add Vegetables: Choose meals that include vegetables, or order a side salad or veggie option. Customize your order to add extra veggies whenever possible.
6. Avoid Sugary Drinks: Stick to water, unsweetened tea, or other low-calorie beverages.
7. Watch Portion Sizes: Consider choosing smaller portion sizes, or save half your meal for later if the portions are too large.

Healthier Fast Food Options for Athletes:

Chipotle:

• Bowl with Brown Rice, Black Beans, Chicken, Fajita Veggies, and Guacamole: A balanced meal with lean protein, healthy fats, and complex carbs. Skip the sour cream and cheese to keep it light.
• Salad with Grilled Chicken or Steak: Add veggies, beans, and salsa for a nutrient-dense option.

Subway:

• 6-inch Turkey Breast Sandwich on Whole Wheat Bread: Add plenty of vegetables and choose mustard or vinegar instead of mayo.
• Chopped Salad with Grilled Chicken: Skip the dressing or opt for a lighter vinaigrette.

Chick-fil-A:

• Grilled Chicken Sandwich: Opt for the grilled version with a side of fruit or a salad instead of fries.
• Grilled Nuggets: A high-protein, low-fat option. Pair it with a side salad or fruit.

Panera Bread:

• Turkey, Avocado, and Spinach Sandwich: On whole grain bread with a side of an apple or salad.
• Mediterranean Grain Bowl with Chicken: Offers lean protein and plenty of vegetables with healthy fats from olive oil.

Starbucks:

• Protein Box (Eggs, Chicken, or Cheese): These grab-and-go boxes are convenient and packed with balanced nutrition.
• Grilled Chicken & Hummus Protein Box: Good for protein, healthy fats, and fiber.

McDonald’s:

• Grilled Chicken Sandwich: Order without mayo and pair with a side salad.
• Egg McMuffin: For breakfast, skip the cheese and sausage options. The Egg McMuffin offers protein with relatively low calories.
• Side Salad with Grilled Chicken: Choose balsamic vinaigrette for dressing.

Taco Bell:

• Power Menu Bowl with Grilled Chicken: Choose black beans, skip the sour cream and cheese, and add extra guacamole or pico de gallo.
• Soft Tacos Fresco Style: Sub in fresh salsa for cheese and sauces.

Wendy's:

• Grilled Chicken Wrap: A light, protein-packed option. Pair with apple slices or a small side salad.
• Southwest Avocado Chicken Salad: Offers a good balance of protein, healthy fats, and greens.

Final Tips:

• Be mindful of sauces and dressings: They can add unnecessary calories and fat. Opt for lighter dressings or order them on the side.
• Stay hydrated: Drink plenty of water, especially when traveling for long hours.
• Snack smart: Keep healthy snacks like nuts, protein bars, or fruit on hand to avoid making poor choices when hungry.

These options help athletes maintain energy levels and performance while ensuring they’re getting the nutrients needed for recovery and endurance.