Many athletes would prefer not to prepare their own meals when away from home.  The additional workload on top of an exhausting competition or training schedule can seem like too much hard work.  However, with some careful planning, self-catering can be the best way to ensure athletes stay on track with their nutritional goals.

Advantages of Self-catering

• Self-catering allows greater flexibility with meal times.  You are not dependent on restaurant opening times, or cultural restraints.  You can choose to eat whenever and whatever you please.
• Self-catering allows you to have greater control over your food choices.  You do not have to contend with limited menu choices, high fat cooking methods, inappropriate serve sizes and questionable food hygiene practices.  You can avoid being tempted to overindulge on desserts and added extras.
• Self-catering eliminates the need to travel to restaurants, wait in queues or put up with slow service.  Although it involves some extra work, it is the most time-efficient option.
• Self-catering is the most cost effective option if you plan your menu well.

Disadvantages of Self-catering

• Organisation and planning is required in order to self-cater efficiently.  This means there is more work to do before leaving home.  However, efficient planning will help to minimise your workload once you reach your destination.
• Preparing your own meals involves a higher workload.  You will need to be motivated and committed to ensure you stick to your meal plan when exhausted from training, competing or travel.
• The quality and range of cooking equipment is often limited in self-contained accommodation.  Flexibility is important when preparing meals in unfamiliar environments.  The more cooking experience you have before you leave home, the easier your job will be.

When is Self-Catering a Good Option?

Self-catering is not possible or practical for every trip.  When the duration of your trip is short it may not be worth the effort.  When affordable restaurants with a good menu selection are conveniently located near your accommodation it may not be necessary.  When it is difficult to access a safe or familiar food supply it may be better to stick to restaurants (e.g. when travelling to less developed countries).

Consider self-catering when:
• You have a long duration stay
• Your budget does not allow you to eat out for all meals
• Suitable accommodation and facilities are available
• Access to quality, affordable restaurants is limited
• You have special dietary requirements or food restrictions

Aims of Self-catering

Self-catering is only successful if you choose the right type of meals.  No one wants to spend hours preparing laborious meals, shopping for a multitude of ingredients or spending valuable rest time cleaning up.  It is important that recipes are manageable and appetising.  When planning your menu, look for meals that:
• Are quick, easy and foolproof.  Meals that can be partially prepared in advance are useful, as are meals that keep well and make appetising leftovers.
• Use a limited number of ingredients.  You want to keep shopping to a minimum and avoid the need to spend time sourcing unusual ingredients.  Make the most of convenience options such as bottled sauces, curry pastes and flavour bases where possible.  Consider using time-saving ingredients such as frozen and canned vegetables, pizza bases and par-cooked rice or pasta.
• Minimise waste.   If you plan your menu carefully, you should be able to make use of all your supplies by the end of your trip.  If a recipe calls for half a bottle of pasta sauce, prepare a double quantity or plan another meal that will make use of the leftovers.  Pizzas, stir fries, curries and risottos are great for using up extra vegetables.
• Require minimal cooking equipment.  One-pot dishes are the gold standard when self-catering.  Pasta dishes, curries, stir fries, risottos and main-meal salads are the best options.  Oven-bakes that can be prepared in advance are also convenient. 

Tips for Successful Self-catering

• When travelling with a group, assess the cooking skills of the athletes prior to leaving home.  There is no point planning to self-cater if other athletes are unable to cook for themselves.  Where possible, undertake cooking classes to identify problems, determine food preferences and instill some confidence in the cooking abilities of team members.  Athletes will manage better if they are familiar with selected recipes prior to the trip.
• Investigate cooking facilities and equipment thoroughly before planning a menu– considerations include the size and number of saucepans, storage facilities (size of fridge, freezer), whether or not there is a microwave etc. Equipment such as pots and pans tend to be small in many apartments, knives are often poor quality, and storage and serving containers can be limited.  It may be necessary to take some basic items from home or ask the manager of the accommodation facility if additional items can be supplied. Useful items include a large saucepan for pasta, an electric frypan or large nonstick wok, a microwave rice cooker, a large ovenproof dish, a colander, storage containers, at least 2 chopping boards, a selection of sharp knives and plastic wrap.
• Consider competition and/or training schedules and travel times in advance.  Plan the simplest meals on days with a heavy workload, when finish times are late or towards the end of the week.
• When travelling in large groups, divide the workload.  It is easier for one group to take responsibility for the main meal, another to prepare a salad and another to make dessert rather than have everyone prepare their own meals.  Alternatively, you can divide responsibilities into shopping, cooking and cleaning or devise a roster to allow everyone a night or two off.
• Plan to eat out every 3-5 days to minimise the workload and give everyone something different to look forward to.  Alternatively, plan a group event such as a team barbecue or pizza night to reduce the workload.
• Place grocery orders in advance and have them delivered if possible.  In many locations it is possible to shop on-line.  When this option is unavailable, orders can usually be faxed through to many supermarkets in advance.  You will have to pay a small fee but it will save a lot of time and effort.  Do a large shop for all non-perishable goods then stock up on perishable items such as fruit, vegetables, milk and bread every few days.  Where possible take small quantities of items such as dried herbs, spices, pepper, curry powder, cooking oil, tomato paste etc. from home to avoid having to buy excessive quantities.
• If catering for all meals seems too daunting, at least consider catering for breakfast and lunch.  Minimal effort is required but the time and money savings are great.

Useful Resources
The Survival series of cookbooks developed by sports dietitians at the AIS provide weekly menus, shopping lists and further tips for athletes and teams who choose to self-cater:
• Burke, L. et al. Survival for the Fittest, Murdoch Magazines, Sydney, 1999
• Burke, L. et al. Survival from the Fittest, Murdoch Magazines, Sydney, 2001
• Burke, L. et al. Survival Around the World, FPC Custom Media, Sydney, 2004

Further information is available on the Recipes section of the website.

This fact sheet is based on AIS / National team athletes and is therefore specific to these athletes. Written by AIS Sports Nutrition, last updated December 2009. © Australian Sports Commission.