Navigating Nutrition on the Road
Traveling can be challenging for athletes who are looking to maintain their nutrition and performance goals. Long flights, dehydration, and limited food options on the road or at restaurants can all pose obstacles to proper fueling. However, with some smart planning and preparation, athletes can stay on track with their nutrition while traveling. Here are a few tips to help keep you or your athletes on track on the road.
Plane Travel
Preparing Snacks for the Plane When traveling by air, it's important to plan ahead and bring your own snacks to avoid relying solely on airport or airline food. Packing healthy, nutrient-dense snacks can help you stay fueled and avoid unhealthy choices. Here are some ideas for snacks to bring on the plane:
Homemade trail mix with nuts, seeds, dried fruits, and dark chocolate for a satisfying and energy-packed snack.
Fresh fruits, such as apples, oranges, and bananas, which are easy to transport and provide natural sugars, fiber, and hydration.
Nut butter packets, such as almond or peanut butter, for a protein-rich and satisfying option that pairs well with fruits or whole grain crackers.
Protein bars or energy bars that are made with natural ingredients and have a good balance of carbohydrates, protein, and healthy fats.
Greek yogurt cups or cheese sticks for a protein-rich snack that can be kept cool in an insulated bag or cooler.
Managing Dehydration on the Plane Dehydration can be a common issue during air travel due to decreased cabin pressure in airplane cabins. On average, you can lose 3-10oz per hour in the air. It's essential for athletes to stay hydrated to maintain optimal performance. Here are some tips for managing hydration during flights:
Drink water regularly throughout the flight, even if you don't feel thirsty. Aim to drink at least 8 ounces of water every hour.
Avoid alcohol, caffeine, and sugary beverages, as they can increase the risk of dehydration.
Consider bringing an empty water bottle with you to the airport and filling it up after going through security. This way, you can have water readily available during your flight.
Tips for Road Travel
Packing Cooler Snacks for the Road If you're hitting the road for a long trip, it's a good idea to pack cooler snacks to keep perishable items fresh and safe to eat. Here are some ideas for cooler snacks:
Hard-boiled eggs for a protein-packed snack that can be peeled and eaten on the go.
Fresh fruits and vegetables, such as baby carrots, celery sticks, cherry tomatoes, and berries, for a refreshing and hydrating option.
Greek yogurt cups or cottage cheese cups for a high-protein snack that can be stored in a cooler and enjoyed as a quick and filling option.
Hummus or guacamole cups with whole grain crackers or cut-up vegetables for a satisfying and nutrient-rich snack.
Dining Out at Restaurants
Navigating Eating at Restaurants Eating out at restaurants while traveling can be challenging, as it may be difficult to find healthy options or control portion sizes. Here are some tips for navigating eating at restaurants:
Look for restaurants that offer a variety of healthy options, such as grilled lean meats, seafood, whole grains, and vegetables.
Opt for build-your-own establishments where you have more control over portions and toppings. A good example of this is Chipotle.
Limit consumption of high-sugar and high-fat foods, such as desserts, fried foods, and sugary beverages, as they can negatively impact performance and recovery.
By prioritizing your nutrition while traveling, you can optimize your performance as an athlete and ensure that you are taking care of your body's needs. Remember to listen to your body, stay hydrated, and make smart food choices to fuel your journey towards athletic success. Remember, preparation is key. Take the time to plan your snacks and meals ahead of time, and pack them in a way that will keep them fresh and safe to eat. Consider investing in a good quality cooler bag or insulated containers to store perishable items, especially if you have a long travel day ahead.
