Eating Like an Athlete During Summer: Fueling Success During Your Downtime

Summer is the perfect time to take a break from the grind, but that doesn’t mean you should take a break from eating like an athlete. With vacation comes temptation, but it’s crucial to continue fueling your body for peak performance even during the off-season. Here’s how to stay on track with healthy eating no matter where you dine, with simple tips and restaurant-specific recommendations that support your athletic goals.

General Tips for Every Restaurant:

1. Prioritize Protein: Opt for lean proteins like chicken, fish, tofu, and beans to keep your muscles strong. Aim for 20-30 grams per meal.
2. Choose Complex Carbs: Pick whole grains such as quinoa, brown rice, and sweet potatoes for sustained energy.
3. Vegetables, Vegetables, Vegetables: Add non-starchy vegetables like spinach, broccoli, and mixed greens to every plate.
4. Healthy Fats: Avocados, nuts, and olive oil are great, but don’t go overboard.
5. Stay Hydrated: Drink plenty of water throughout your meal.
6. Portion Control: Be mindful of portions. Don’t hesitate to share dishes or ask for to-go boxes.
7. Avoid Processed Foods: Steer clear of sugary drinks and excess sodium.

Restaurant-Specific Tips:

• Burger Joints: Choose lean beef or turkey burgers, skip the double patties, and swap fries for a side salad. Go for a whole-wheat bun or lettuce wrap.
• Barbecue: Stick to lean meats like turkey or chicken, and load up on veggie sides like collard greens or baked beans. Avoid sugary sauces!
• Chinese: Opt for steamed or stir-fried dishes with minimal oil. Choose brown rice and lean proteins like chicken or tofu.
• Fast Food: Go for grilled chicken sandwiches or salads with lean protein. Skip fries and soda—grab a side salad or fruit instead.
• Mediterranean: Grilled fish or chicken, Greek salad, and hummus make a perfect combo. Go for lentil soup for extra protein.
• Mexican: Choose soft corn tacos with grilled chicken or fish, and load up on salsa and guacamole instead of sour cream.

Keep these tips in mind as you enjoy your summer break, and you’ll be able to fuel your body like an athlete even while away from the field. Whether you’re dining out or eating in, make sure to stay on track and keep your performance at the top of your mind!