WHAT YOU SHOULD BE DOING THIS MONTHÉ MOVE 1 EATING OUT SMARTLY
EATING OUT is a part of every elite or amateur athlete’s social life. You may also know of the ‘cheeky Nando’s’ phenomenon. If that is your preferred haunt for a midweek feed, you should still be making healthier choices wherever possible.
James Morehen, our resident nutritionist, provides a few rules to heed when dining out at the chicken joint.
“Always aim for a solid piece of protein,” he says. “Chicken breasts will be leaner than thighs and taking the skin off will reduce the fat content.
“Another thing to consider is the timing of the meal. If it’s closer to the evening, midweek, you should consider reducing
“Fluids are another
a r e a wher e c a l o r i e s
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the carbohydrate content, replacing it with salad or mixed grains.
“If it’s the night before a game, you should consider a double portion of rice to increase the carbohydrate content and thus the storage of glycogen in the muscles, so you’re ready for the match.”
Fluids are another area where calories can be hidden, so Morehen advises drinking water or still drinks on a normal evening at the restaurant. However, if it’s the night before a game, a glass of a fizzy drink – with its extra sugars – may help aid glycogen storage as above. Don’t overdo it, though!
Wondering which sides to choose? Well, if you opt for the sweet potato wedges over garlic bread, for example, you still get a good source of low-GI carbs but with half the amount of fat.
Be canny. Even if you’re sculpting your upper body in the gym – like you would with our workout with the Performance Pro team (far right) – it pays to make sensible choices when eating out. My mates and I love being part of a ‘coffee club’. After a session or before training, we will meet up for a
brew in town. But is this actually good for us?
AYou should always consider the calorie, carb and sugar content of anything you drink. So perhaps opt for the smaller sizes of coffees and drink water at the same time. However, it’s good practice to stay away from chai lattes, caramel lattes and hot chocolate. Flat whites and Americanos have far less sugar and far fewer calories. And did you know that an iced lemonade at your coffee chain, after a heavy session, could add high-GI carbs to replenish your glycogen stores and help restore muscle function?
Midweek flush-out Connacht run shuttles