By Registered Dietitian
on October 09, 2008
Optimal athletic performance requires food and nutrient intake that is tailored to each athlete’s sport, training schedule and individual needs. The basics of performance nutrition are discussed here to help maximize your physical potential and reach your performance goals. More...
By dotFIT experts
on October 10, 2008
The athlete’s goal is to have their stomachs relatively empty while energy stores are full at the start of training or competition. Following a specific eating pattern can maximize the storage and production of energy. By properly loading your energy systems (phosphocreatine and glycogen) that are rapidly depleted during exercise, you can delay fatigue and optimize performance during activity. More...

Smart Eating for Athletes on the Go

Smart Eating for Athletes on the Go

Fast Food and Performance

Athletes don’t have to regularly follow “strict” diets but fueling properly before and right after games and practices will help athletes maximize performance, recovery and muscle growth.(1,2)  Ideally, the meal eaten two and a half to three hours before events and practices should be high in carbohydrates with moderate protein and fat.(3)  Meals high in fat, fiber or protein eaten before activity can interfere with energy levels, slow down digestion and cause an upset stomach. Listed below are good fast food choices from common restaurants and general guidelines for when you’re on the go.

Plan Ahead

Pre- and post-training and event snacks are critical for athletes. They should be consumed 10 to 40 minutes before activity and immediately afterwards to top off energy stores, reduce muscle damage and optimize muscle growth.(3)  Liquid formulas are ideal because they are rapidly digested, absorbed and delivered to muscles. Be sure to carry these items with you along with water or milk and a shaker bottle. If shakes are not an option, the dotFIT Breakfast Bars and other “sport” foods are convenient alternatives with the ideal blend of nutrients for athletes to eat before and after activity. See Pre and Post-training Snacks for more information.

For long events (greater than an hour) or multiple games/practices, bring sports drinks (e.g. Gatorade) to provide extra energy, fluid and electrolytes.

If you arrive at practice and haven’t eaten for at least two hours, a sports drink will give you the quick energy you need for exercise and fluids to hydrate. The next time around, take a dotFIT sport food or make a liquid shake high in carbs with some protein and consume it before practice or if needed, in the car.

Good Fast Food Choices

Carbohydrates such as bread, potatoes, rice and pasta and items that are baked, grilled, stir-fried and steamed are good choices.  Avoid deep fried foods, ice cream products, beans, spicy foods and rich desserts before events and practices to prevent potential digestion issues and decreased energy levels. Sample pre-event/training meals are shown here (click here to download this menu as a PDF).

Note: Remember, timing is everything – when you’re on the run, be sure you eat a high carbohydrate meal like those listed here two and a half to three hours before training and events. You can have much more flexibility to eat what you want, including fried foods and desserts at other meals.


  1. Cribb PJ, Hayes A. Effects of supplement timing and resistance exercise on skeletal muscle hypertrophy. Med Sci Sports Exerc. 2006 Nov;38(11):1918-25.
  2. Willoughby DS, Stout JR, Wilborn CD. Effects of resistance training and protein plus amino acid supplementation on muscle anabolism, mass, and strength. Amino Acids. 2007;32(4):467-77. Epub 2006 Sep 20.
  3. Kreider RB, Almada AL, Jose Antonio J, Broeder C, Earnest C, Greenwood M, Incledon T, Kalman DS, Kleiner SM, Leutholtz B, Lowery LM, Mendel R, Stout JR, Willoughby DS, Ziegenfuss TN.  ISSN Exercise & Sport Nutrition Review: Research & Recommendations J Int Soc Sports Nutr. 2004; 1(1): 1–44.


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