Road Warrior Nutrition

Life on the road is tougher on our bodies than we give it credit for - mostly due to what we fuel up with! I'm asked frequently how to eat well on the road - here are a couple tips.

As a disclaimer - some of these might be somewhat questionable, but the idea isn't what to eat in a perfect world, it's what to eat when you are absolutely forced to eat at a fast food, hotel, bar etc. It's not about making the best choice, it's about making the best choice of your available options.

Those of you who have been following me for a long while will know many of these things - it's worth repeating for those just coming on board.

McDonald's:
Order a Grilled Chicken Patty. It's stats are 120 cal 22g Protein/2g Carbs/2g Fat - you really can't beat this. Yes, it has some ingredients that aren't ideal - but so much better than a burger. It tastes really good too with the seasoning. It's not on the menu and many skilled employee's don't know how to ring it up, but if you're patient and kind, they'll figure it out. Usually sells for $1-$2 per patty. I'll often eat 3-4 with a knife and fork.

Fruit and Walnut Parfait. It has just 160 calories and 2 grams of fat and, without granola, 130 calories and 2 grams of fat.

Kiddie Cone is 45 calories and 1 gram of fat. You have to be sure to order this as a KIDDIE cone - they don't really even have that size, so if they give you a normal sized cone - remember it's double the calories. As far as splurges go - this is a sort of painless one. (and super good!)

I ask what's on basically everything I order now. (fast food or regular restaurant) Asking doesn't hurt anything and usually you will find something that you really shouldn't have.

Another thing that is key to remember - you almost never ever HAVE to order off the menu. The menu is usually just suggestions, but no one knows that. You can just order what you want, and if they can, they'll make it. I was just at Denny's - which might be the very most unhealthy place on earth. I couldn't find a single item on the menu that I could eat, so I just asked the waitress for a plate of grilled chicken and salsa with steamed broccoli on the side. No problem! It wasn't on the menu, but it actually was cheaper than my buddie who just ordered a burger and fries.

Subway:
This one is easy! Skip the sub and get a salad with either Turkey, Chicken or even Black Forest Ham and all the veggies you can jam in a huge bowl. The meat is processed, but still, better choice than the others. Dressing? That's where it gets complicated.

Salad Dressings:
The very best ever bet is Olive Oil and Vinegar. Healthy fats and super tasty. Some people don't like it on salads, so something I came up with to keep my fat nice and low is order lemon wedges (almost every place has them) squeeze a bunch in a bowl and mix in pepper. It's a really good dressing and basically free! Lastly, this might sound strange to you, but Soy Sauce is actually a great salad dressing. It's so potent it only takes a little bit to go a long way, and it's in tier 1 of Michi's Ladder.

ps. Is it strange that I carry a little bottle of Olive Oil in my car?

This is a good rule of thumb:

A few things to avoid:

Super sizes of anything
Fried or breaded chicken or fish
Chicken nuggets
High-fat sauces and dressings
Onion rings
Extra cheese

I only hit McD's here because you can find either a McDonalds or Subway in basically every small town in the world. If you do just a bit of googling you can easily find the nutritional info of every other place, but these are pretty good rules of thumb. However - this is not the best options!

Best Options for Road Warriors!
Make your rest stop a grocery store instead of a fast food joint! When traveling in groups, everyone can find something they like at a grocery! Convince your friends they can get all the cookies and chips and crap they want there while you go over and get some fresh fruit and grilled chicken off the salad bar!

Protein Shakes! Grab a little shaker from GNC for around $7.

This is such a life saver on the road.  Just grab some ice and a bottled water and you have instant nutrition.  The even better option, but a bit messier is this:

I love love love this blender! For me shakes are about 8,000,000 percent better with crushed ice and this little puppy does the job for only around $15 from Wal-Mart.  This little guy is GOLD!

The very best best best option for eating on the road is this:

Shakeology is my road lifesaver, I'll have 2-3 at the ready if there are no healthy options available.  When I was on tour last time, it probably saved me from gaining a couple pounds just due to eating where the guys always chose. 

Sometimes you can't make the best decision, because of the options available, they all suck.  So do the best you can, and never be caught unprepared.  A little cooler of food can last you a long time if it's filled with good stuff!