Three Nutritional Tips For When You Are Going Out

June 26th, 2009 posted by admin
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It’s Friday and I’m just about to leave the office early to head out for a night in the city! So this inspired me to post up a few nutritional tips that I have found to be helpful when I’m out and about.

Going Out Nutritional Tip 1: Take a Protein Bar

If you’re really serious about your goals, whether that be gaining muscle or losing fat, you’ll know that it is important to eat regularly, every 2-3 hours. Personally, I’ve found a protein bar in my pocket is a really convenient source of calories if you’re not at a restaurant (eg. a music concert, club, public event etc.)  You don’t have to go out of your way to find a local food store – just reach into your pocket and enjoy!

If you decide to take me up on this idea, chances are that your friends may laugh at you (I know plenty of mine have). Ultimately though, you need to decide what’s more important to you – your goals and lifestyle, or impressing others.

Going Out Nutritional Tip 2: Eat Sensibly

No matter where you are going, if there is food involved, eat sensibly! I know this is common sense, but this is much easier in theory than it is in practice.

At the restaurant, go through the menu quickly and pick something that you will enjoy yet is also going to be healthy for you. Don’t have dessert (unless you generally eat well and want a treat) – if offered, gracefully decline WITHOUT considering. Try to detach yourself from the emotional pull of sweets and make rational decision based on your goals and your recent history of eating.

Going Out Nutritional Tip 2: Drink Water

Make sure you drink plenty of water. This is not only a general health tip to keep you hydrated, but this it is also important to avoid drinking calorie dense drinks (alcohol, fruit juices, soft drinks) if you are really serious about your goals. Yes, in fact alcohol is extremely dense in calories – pure alcohol contains nearly as many calories as if you were drinking pure fat!! Looking at the calories per gram below, you can see where alcohol lies relative to fat, proteins and carbs:

  • Carbs/Protein: 4 cal/g
  • Alcohol: 7 cal/g
  • Fat: 9 cal/g

So, a shot of vodka contains quite a few calories! Add a soft-drink mixer in a tall glass and you’re practically doubling the calories!!

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Really, you don’t have to make much a sacrifice to be smart when you’re out. You can have a great night out and also work effectively toward your health and fitness goals.