As an athlete you may find yourself traveling short and far distances for competitions. Here are some tips to help you meet your goals and perform at your best!
By: Hailey Tylisz
Staying consistent with nutrition while traveling is very important for athletes, as you will be at a higher risk for failing to meet nutrition goals and getting sick during this time (which is the last thing you want to happen before a big competition)! Whether you are traveling to a different city for an away game or halfway across the country for a conference or tournament, meeting your nutritional goals will help you feel and perform optimally. Here are some helpful tips to stay on track and feel your best when traveling!
Nutrition Tips While Traveling :
- Pack healthy snacks in your bag to avoid stopping along the way to buy snacks from convenience stores, or buying from the airplane if flying.
- Plan meals and snack times around training schedules to avoid under or overeating before an event.
- Find restaurants along your driving route that have healthy options to meet your nutritional goals.
- Bring a book, a movie, or an activity to avoid “boredom snacking”.
- Drink plenty of water and fluids (especially if you are traveling by plane as flying dehydrates us much quicker).
- Avoid caffeine and alcohol to allow for quality sleep and recovery.
Healthy Snack Ideas:
Right before a workout
- Fruit or granola and yogurt
- Peanut butter and jelly sandwich
- Apple and nut butter
- Pretzels
- Energy bars or energy bites
- Trail mix with nuts and dried fruit
Snacks for throughout the day
- Granola or cereal
- Crackers or veggies and hummus cups
- Beef jerky and string cheese
- Fresh fruit (apples, bananas, grapes, berries, etc.)
- Tortilla chips and guacamole cups
- Popcorn
Trail Mix Recipes!
If you’re having trouble figuring out where to start when packing your bag before traveling, here are two simple trail mix recipes to make at home and take with you on your next trip. Both recipes contain healthy fats, protein, and carbohydrates to fuel your workouts or keep you satisfied between training sessions. Each recipe will make about 8 cups, which can be divided into smaller servings/bags to take while traveling, or use on top of yogurt at home for some extra protein!
Peanut Butter Banana Trail Mix
- 5 cups of nuts (ex. 2.5 cups peanuts and 2.5 cups walnuts)
- 3 cups of dried banana (or 1.5 cups dried banana + 1.5 cups raisins)
- 1-1.5 cups of sunflower seeds
- 1 bag of peanut butter chips
- Chocolate granola
- Mix all ingredients together and store in an airtight container.
Cinnamon Apple Trail Mix
- 5 cups of nuts (ex. 2.5 cups pecans and 2.5 cups cashews)
- 3 cups of dried apple
- 1-1.5 cups of pumpkin seeds
- 1 bag of semisweet chocolate chips
- Cinnamon
- Mix all ingredients together and store in an airtight container.
For more info or if you have questions, contact Dr. Schubert! She loves questions and has lots of info to provide. 🙂 You can also compare travel needs for those who compete in tennis, volleyball, Ironman (or their cheer squad), and roller derby.