Going Out

If you love grabbing a bite with friends, we're not here to stop you! However, if eating out is a regular thing, a little forward planning will ensure you are still getting the nutrition you need to support muscle recovery and enjoying yourself without blowing your goals off track.

I've got the menu – where do I even start?

Zone in on lean protein – we're talking fish, seafood, tofu, grilled chicken, lean steak.
Vegetables or salad should always feature on your plate.
Always include some nutritious carbs – wholegrains like oats, brown rice, quinoa, grain breads and ancient grains, or vegetables like sweet potato and corn.
Although you don't need to go super low fat when maintaining or gaining muscle, look for healthy fats (think avocado, fish and nuts) rather than deep-fried options. And choose the salad or vegetable side more often than the fries.

Heavy training day?

Refuel with a substantial, high-carb dish like pasta or rice. Just make sure there's some protein in the sauce and some vegetables or salad on the side, too.

But restaurant portions are always too big or too small!

If you're heading to a high-end restaurant you know serves small portions, try eating a snack before you head out. Or check the sides menu for a grain-based salad or potato/sweet potato option for extra sustenance.
Be aware of huge serving sizes, if the case choose a starter serve as a main.
If you have dessert, split a serve with a tablemate – the first couple of bites are the best anyway!

What about breakfast?

When you're hitting a cafe for breakfast, you'll still want to include protein (e.g. eggs, yogurt, bacon etc), you can also opt for higher-carb dishes to fuel your day, such as oatmeal or pancakes with berries.
Need that caffeine? Flavored coffee with sugary syrups or whipped toppings aren't great for a healthy lifestyle. Stick to a regular latte a black coffee or a powerhouse green tea.