How to choose the right food in a restaurant (and stay in shape)

A restaurant is not an enemy of good shape. The key is to know what and how to choose. Here you will find clear, practical guidelines from the GetMorePower.bg team – the same ones we give to our clients every day.

1) Salad – the right start

Almost everywhere there are rich salads. The problem is rarely the vegetables – the problem is the hidden sauces. Order a salad without dressing and ask for extra virgin olive oil and balsamic vinegar separately. Leafy greens (iceberg, lettuce, arugula, spinach) and root vegetables (carrot, beetroot) are an excellent choice.

2) The main course – lean protein without unnecessary calories

Choose chicken fillet, turkey, white fish, or salmon. Ask for them to be without sauce and cooked baked/grilled/steamed. Minimum 150g of meat is a reasonable guideline to stimulate muscle protein synthesis.

For recovery (especially after training), add quality whey protein: MORE Delicious Whey – easy mixing, excellent taste, no sugar.

3) Carbohydrates – when and how

If you are in a bulking period or have heavy workouts, add rice/quinoa or baked potatoes (without butter and cheese). Risotto can be a good option if it's without creamy sauces and contains a decent amount of rice.

4) Drinks – the hidden trap

Sodas and alcohol carry calories, dehydrate, and hinder protein absorption. Choose mineral water, lemon water, or fresh juice. If you have a habit of drinking a lot during meals – limit the amount to avoid diluting stomach acid.

5) Recovery and comfort after eating

Summary