However, the following are the best choices you can make while traveling and eating on the road.

• Orange juice
• Low fat skim milk or chocolate milk
• Lemonade

Entrees

• Pancakes, scrambled eggs, cereals
• Turkey, ham or roast beef sub-sandwiches
• Thick-crust veggie pizza
• Charbroiled chicken sandwich
• Chicken fajita
• Baked potatoes
• Chili
• Hamburgers
• Pasta with tomato-based sauces
• Soft taco or burrito with rice and beans

Extras

• Bagels
• English muffin with jelly
• Low-fat fruit yogurt
• Italian bread sticks
• Salad
• Italian dressing
• Salsa
• Barbeque sauce

Omit - Avoid

• Butter
• Hash-browns
• Bacon and Sausages
• French fries
• Special sauces
• Cheese sauces
• Mayonnaise
• Creamy dressings
• Tuna sub-sandwiches
• Extra cheese on sandwiches
• Pizza

High Performance Nutrition Tips

• Post-event eating is just as important as pre-event eating to assure adequate recovery and decrease risk of fatigue and injury over the season.

• Remember to drink water and 100 percent fruit juice throughout the day. Thirst is not the first indicator of dehydration. Your body can be dehydrated long before you ever feel thirsty.

• Eat energy bars in place of candy bars.

• Consume 100 percent real fruit drinks in place of fruit juice drinks, fruit drinks, or fruit punch.

• Eat fruit, or pretzels in place of chips.

• Drink water in place of soda or pop. Cola drinks can promote dehydration.

• No time? Not hungry? Feeling stress before a big competition? Avoid fatigue and poor focus by making it a habit to consume a liquid meal supplement instead of skipping a meal or a snack.

• Water and oranges, bananas, or pineapple juice within the first 15 minutes after practice or competition helps you re-hydrate, re-energize your muscles, and decreases muscle fatigue build-up over the season.

Nutrition - a key towards ultimate performance

As athletes become increasingly more aware of the role nutrition plays in performance, the level of increased performance will amaze them. Sports experts, Olympians, and other athletes have barely scratched the surface when it comes to extending performance through nutrition. Once you realize what can be accomplished by proper nutrition, look out!

The whole point of proper nutrition is to get your body into its healthiest and most efficient state - and keep it there. That way, your metabolic processes can allow you to utilize nutrients more effectively and burn body fat more efficiently.