Eating on the run

Site hosted by Angelfire.com: Build your free website today!
Okay... you've heard why you need to eat before you train. So what do you do when your time is limited?

Shake it up

Quick and convenient, a shake in the morning helps hydrate you right before a training session, and doesn't leave you feeling "heavy" (the reason that many skaters complain that they can't eat right before training). It's quick and easy to make your own shakes at home using protein powder, milk or soy milk, silken tofu, or yogurt, and adding in some fresh fruit of your own choosing. Barring that, there are many commercial brands of shakes out there, including:

  • Carnation Instant Breakfast. Comes available as packets which you can mix with milk, or ready-to-drink cans. If you go with this, the sugar-free varieties are more favorable than the original CIB. Too much sugar can cause your blood sugar levels to skyrocket and then plummet.
  • Boost shakes. Aptly named, it's the same concept as CIB. There is a little bit more variety, in that it comes in three types: Regular, Plus (more concentrated calories), and High Protein. It is a more reliable source of dietary fat, and is less likely to throw your blood glucose levels out of whack.
  • Ensure. Yes, it is marketed mostly toward the elderly and the eating disordered, but it also comes in a wide variety of flavors and "nutritional targets" (high calcium, high protein, Plus, high fiber.) I personally had a hard time stomaching it, but maybe you'll like it. For more information: Ensure webpage.
  • Spirutein. Does not contain egg or milk ingredients. Fortified with many vitamins and nutrients. A higher protein count than most other shakes, it can be mixed with milk, soy milk, or juice. You'll be able to find the powder (including sample packets) at most health food stores, the Vitamin Shoppe (for ridiculously low prices), or online. There is even a "simply natural" (plain, very low carbohydrate) variety that allows you to create your own flavor. For more information: Epinions.com: Spirutein shake
  • EAS shakes (AdvantEdge, Myoplex, etc.) Fortified with many nutrients, you can get it low carb, controlled carb, 99% fat free...the possibilities are (almost) endless. Rather high in both sodium and potassium, which for an athlete is good news. For more information: E.A.S. corporate site

    Meal replacement bars

    There are tons and tons of "meal-on-the-go" bars, marketed for athletes, diabetics, weight watchers, and, well, people "on-the-go." Personally I think most of these bars are positively vile. It's all a matter of personal taste; if you can find one you can live with, great. (See below for some of my personal favorites.) The only other problem is that some varieties tend to be a bit pricey. Two hints to get around this: One, wait till they're on sale, buy one of each type and/or flavor you think sounds appealing, and see which ones your tastebuds deem worth it. Two, try to get them from venders like the Vitamin Shoppe, Whole Foods, or Trader Joes, where you'll find more variety at more reasonable prices.

    Some of my personal palatable favorites are:

  • Clif bars, Clif nectar, and Clifbuilder bars(website)
  • Luna bars. Even my non-vegetarian friends love these. (website)
  • Lara bars (website)

    Got any other suggestions? Feel free to e-mail them to me!

    Buy it somewhere else

    Can't stomach a shake or meal-replacement bar? Need REAL food? Get your food "to go." Most convenience stores like White Hen or 7-11 healthier alternatives to dougnuts, such as bagels, granola bars, or low-fat muffins for breakfast, or sandwiches for lunch or dinner. You might want to put a bit of peanut butter on that bagel to even out the glycemic index; otherwise you'll start the workout ready and raring to go, only to "hit the wall" halfway through your session.

    Local grocery stores such as Jewel, Albertson's, Whole Foods, Dominick's, et cetera, might have a deli or salad bar where you can grab a decent bite. Other alternatives for lunch are Subway, Arby's, or try some of the healthier alternatives at a local fast food establishment.

    Brown bagging it

    Pack a bag lunch or dinner for yourself when you know you'll have to grab a meal on the go. Suggestions for a portable meal include:

  • Sandwiches (be wary of perishable ingredients such as mayo, eggs, cheese, and meats, especially if you won't have access to a refrigerator)
  • Salads, other veggies such as carrot sticks, raw broccoli, cauliflower.
  • Fruits like apples, bananas, oranges, raisins, or grapes.
  • Granola bars, applesauce, lowfat pudding, dry cereal for munching, or your own homemade trail mix.
  • Nuts and seeds (almonds and walnuts are a particularly good choice)
  • Bottled water

    Microwavable

    Some concessions people who work at ice rinks are nice and will let you use their microwave. Tupperware to the rescue! Bring some leftovers from yesterday's dinner, or make your own microwavable treat. (Call me crazy, but I love pre-cooking spaghetti squash at home with some tomato sauce, mix in a little bit of marinated baked tofu, then getting the people at the concession stand to reheat it for me.) If you're into convenience foods like Chef Boyardees or instant soups, knock yourself out.

    Back to Nutrition main page
    Back to Figure Skating and Related Issues

    Email: ekeraminas@hotmail.com