Athlete Travel Nutrition Tips for Summer
Traveling during the summer can be challenging for athletes who need to maintain their nutrition regimens to stay in peak performance shape. Whether you’re heading to a competition, training camp, or just taking a vacation, it’s essential to keep your diet on track. Here are some practical tips to help you navigate nutrition while traveling this summer.
1. Plan Ahead
Before you hit the road, take some time to plan your meals and snacks. Research your destination to find nearby grocery stores and healthy restaurants. Packing a cooler with pre-prepared meals and snacks can also save you time and ensure you have nutritious options available.
Tips:
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Pack portable, non-perishable snacks like nuts, seeds, dried fruit, meat sticks, and ready-to-drink blood sugar balancing beverages.
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Bring along protein bars or ready-to-drink shakes to ensure you meet your protein needs.
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Pre-make things like sandwiches, wraps, and overnight oats for easy meals on the go.
2. Stay Hydrated
Hydration is crucial, especially in the summer heat. Traveling can make it easy to forget to drink enough water, but dehydration can significantly impact your performance and recovery.
Tips:
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Always carry a reusable water bottle and refill it regularly.
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If you are taking any road trips this summer, purchase gallon-sized water containers to bring with you to easily refill your water bottle on-the-go.
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Include hydrating foods like fruits and vegetables in your meals.
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Consider electrolyte drinks or tablets if you’re training intensely or spending a lot of time in the heat.
3. Smart Choices at Restaurants
Eating out doesn’t have to derail your nutrition goals. Most restaurants offer healthier options, you just need to know what to look for.
Tips:
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Opt for grilled, baked, or steamed proteins instead of fried.
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Choose minimally processed grains like rice, quinoa, oats, teff, and millet.
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Load up on a rainbow of vegetables and request avocado oil-based dressings, sauces, and other condiments, or bring your own from home!
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Avoid sugary drinks and stick to water, sparkling water, or unsweetened tea.
4. Managing Buffets and Social Events
Summer travels often include buffets and social gatherings, which can be a minefield of suboptimal choices. With a strategic approach, you can enjoy these events without compromising your diet.
Tips:
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Survey all the options before filling your plate to make balanced choices.
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Fill half your plate with vegetables and fruit, a quarter with lean protein, and a quarter with whole grains. Ideally, everyone’s plate will look different based on their individual needs, but setting up your plate this way is a good general first step.
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Limit energy-dense but nutrient-poor foods as these are often highly processed and contain lots of added sugars, preservatives, and other additives our bodies just don’t need or want.
5. Snack Wisely
Snacking can help you maintain energy levels between meals, but it’s important to choose wisely.
Tips:
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Keep a stash of healthy snacks in your travel bag, like nuts, seeds, meat sticks, performance bars, and fruit.
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Avoid high-sugar snacks that can cause energy crashes.
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Consider packing a small cooler with yogurt, hummus, fresh veggies, and other snacks that need to be kept chilled.
6. Adjusting to Different Time Zones
Traveling across time zones can disrupt your eating schedule and digestion. Gradually adjusting the timing of your meals can help your body adapt.
Tips:
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Start shifting your eating schedule a few days before you travel to match your destination’s time zone.
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Eat small, balanced meals to avoid digestive issues.
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Stay hydrated to help your body adjust to the new time zone.
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Optimize sleep habits to help your body further adjust to the new time zone.
7. Keep Up with Supplements
If you rely on supplements to meet your nutritional needs, make sure you have enough for the duration of your trip. Store them in a way that they remain effective despite the heat.
Tips:
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Use a pill organizer to keep track of daily supplements.
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If traveling by plane, be sure to keep a few days’ worth in your carry-on luggage in case your larger luggage gets lost or misplaced.
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Pack supplements in a cool, dry place to prevent degradation.
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Bring extra supplements in case of travel delays.
