A well-balanced diet that includes appropriate amounts of macronutrients (protein, carbohydrates, and fats) and micronutrients (vitamins and minerals) is vital for providing the necessary energy for growth, physical activity, and overall health.

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.

Whole grain breads make a great source of carbohydrates for sandwiches, which can be a convenient and portable option for athletes before a competition. Fruits and vegetables, such as apples, oranges, and bananas, are also excellent carbohydrate sources that don't require refrigeration, making them ideal for on-the-go snacking. They provide natural sugars and fiber, which can provide sustained energy during physical activity.

Yogurt is another fantastic option as it contains carbohydrates and protein, which can help replenish glycogen stores and support muscle recovery. Pairing it with berries adds extra flavor, nutrients, and antioxidants. Berries, like strawberries, blueberries, or raspberries, can be easily packed and consumed alongside yogurt, providing additional carbohydrates and essential vitamins.

By incorporating these foods into your pre-competition meals and snacks, you can ensure that you have a good balance of carbohydrates to fuel your performance. Remember to listen to your body and find what works best for you individually, as nutrition needs can vary depending on the type and intensity of the sport you're participating in.

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. Local Nutritionist 

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. Often seeing your local family physician for a referral to registered dietitian, nutritionist or who have available appointments to treat conditions, symptoms of  in conjunction with Smart Food Now  

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.Now Health Network Local Practitioners: Registered Dietitian