Featuring Lauren K. Williams, M.S., RD, Registered Dietitian
Duration: 2 minutes

For adults, it's important to plan ahead before you leave for your athletic competition.

Whether it be by bus, by airplane or just driving to a different city for a competition that day, make sure to pack a cooler full of snacks. Even if you don't think you're gonna need that much, great things to pack such as hard-boiled eggs, an excellent source of protein, low-fat cottage cheese.

For your carbohydrate sources, things like whole grain breads, so sandwiches are an excellent option. Also fruits and veggies. Again, apples and oranges and bananas don't need a lot of refrigeration, so they're an excellent source of your good carbohydrates to pack for that competition. Also things like yogurt and pairing some berries with that before your competition are very easy to travel with.

During your competition for those adult athletes, making sure again, you're replenishing your electrolytes and your carbohydrates throughout that competition. Grapes and oranges are excellent. These are gonna be better options than things like cookies or candy, things that are really high in that refined sugar.

Avoid high fat and high fiber foods pre-competition and during competition as this will delay digestion, and you wanna make sure that you're getting those energy stores very quickly into your body to be able to use them.

Post-competition, again, same concepts. The carbohydrates and protein are important for energy, as well as muscle repair. Focus on water or sports drinks or diluted fruit juices. Try to avoid caffeinated beverages like pops, teas, coffee as well as alcohol as this will delay the recovery process in your body. Making sure you're getting that adequate nutrition before you have other types of food.

Restaurant options, again, either pre-game or post-game, look for something like a deli that you can actually make your own sandwich that way you get to pick and choose what's going onto your sandwich, making sure it's healthy options, or a salad bar is an excellent option as well. Grocery stores also have great options there, so you can eat like you do when you're at home.

For more information on the traveling athlete tips for the adult, contact your local sports nutritionist or your local registered dietitian with a sports expertise.

Presenter: Ms. Lauren K. Williams, Registered Dietitian, Vancouver, BC

Local Practitioners: Registered Dietitian