McDonald's Egg McMuffin
A McDonald's Egg McMuffin is a great morning choice because it has 18 grams of protein and 4 grams of fiber for 300 calories. It will ensure that athletes don't skip breakfast because they're traveling or short on time.
-Kathleen M. Zelman, MPH, RD, LD, Director of Nutrition, WebMD
Wendy's Broccoli and Cheese Baked Potato with Small Chili
These two menu items can be combined to create a dynamic duo for athletes that you can't get at most other fast-food or quick-casual restaurants. Together, these menu items combine into the perfect recovery meal that's 580 calories, with 29 grams protein. It's also packed with fiber and recovery-enhancing antioxidants from the beans and broccoli.
-Julie Upton, MS, RD, CSSSD, co-founder of Appetite for Health
These are 10 ways to improve your diet when ordering, according to sports dietitian Ellen Coleman, MA, RD, CSSD:
- Select foods that are broiled, grilled, baked, steamed or boiled rather than fried or saut?ed.
- Ask for extra vegetables on sandwiches and pizzas, and have a side dish of veggies or beans instead of fries or chips.
- Choose BBQ sauce, ketchup or mustard instead of mayonnaise for added flavor.
- Order 1-percent milk or 100-percent orange juice instead of soda.
- Request salad dressing on the side, so you control the amount used.
- Ask for a green or fruit salad instead of fries in "value" meals.
- Ask how the meal item is prepared (how much butter or oil is used). For example, when ordering a grilled chicken sandwich, find out if the restaurant puts butter on the bun prior to toasting. If so, ask for it to be toasted without the butter.
- Ask for special sauces and toppings on the side, then you'll have control over how much to add.
- Ask for half the cheese and double the veggies for Mexican or Italian options.
- A broth-based soup, side salad and appetizer can stand in for a entr?e and is often healthier.
- Avoid the temptation to order super-size meals.
More: 8 Tips for Eating Out More Healthfully
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