Burke Louise M. ABOUT contact Trsvel Travel nutrition tips for athletes advertising. Maintaining a high quality sports nutition plan is essential for health and performance. Athletes who are travelling by plane are more likely to become dehydrated due to the air pressure and dry air in the cabin.

Travel nutrition tips for athletes -

What restaurants will you be going to? Is there breakfast available at the hotel and if so what will they offer? The goal of planning ahead is to ensure that you can both pack and purchase options for meals and snacks that are familiar to you and cater to your personal needs.

You want to choose foods that have proven over and over again to be effective during training and previous competitions. Some ideas for easy non-perishable snacks to bring that can be geared towards pre- or post- competition are peanut butter sandwiches, dried fruits and nuts, and protein powder packets.

For more nutrient-dense packaged snack ideas that can easily be taken on-the-go, check out our free guide here! Look up the menus of places you will eat in advance, so you can look for appropriate options that are rich in carbohydrates and will fuel you adequately while also preventing GI discomfort.

These choices tend to be high in saturated fat and can cause GI discomfort, especially before competition. Although travelling can create some exciting food opportunities with different cuisines and restaurants, it can take a toll on your body. Choose foods that are familiar and nourishing to support performance and recovery.

You can use Google Maps and Yelp to scope out what restaurants, convenience stores, and grocery stores are nearby to buy food. Take advantage of rest stops! Familiar non-perishable snacks can be purchased at many rest stops and gas stations.

These can also be great places to buy perishable items, such as yogurt, cheese sticks, hummus, milk, and hard boiled eggs, to pair with the snacks you brought. With all of the craziness that goes along with travelling, it can feel more annoying and stressful than having to stop to use the restroom.

However, maintaining hydration is exceptionally important, especially when travel is a factor. Athletes who are travelling by plane are more likely to become dehydrated due to the air pressure and dry air in the cabin.

Whether you are travelling by plane, bus, or car, make sure that you continue to drink water or pack extra water bottles with you. When you are travelling to a hot and humid environment, engaging in vigorous activity for over 60 minutes, or are often struggling to reach optimal hydration, electrolyte products may be helpful for you to stimulate thirst and maintain fluid balance.

They often come in small portable packaging so you can easily take them with you on the go and add them to your water bottle. Your email address will not be published.

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Search Search. Additionally, pack easy to carry snacks like pretzels, beef or plant based jerky, trail mix, bagels, dried fruit and animal crackers. Typically you can find some regular meal options after you pass through security. Use these healthy tips for fast food or healthy eating at restaurants guide to help you make good choices.

Generally items like sandwiches, wraps and snack packs are easy to tuck into a bag and carry on the plane. Lately most airlines also offer some type of meal or snack pack and sometimes allow you to pre purchase. This way, you can take some time to figure out what will work best for you.

Traveling by car or bus affords you more options for following a travel nutrition plan because you can stop to eat and rehydrate along the way. Since you might have more flexibility on the road, you should try to keep your routine of having meals and snacks at regular times. You may decide to stop at a park and have a picnic, make a sandwich or enjoy some chilled snacks.

Check out our fast food tips for athletes. Sometimes grocery stores have better options in their pre-made sections. Convenience stores, gas stations or delis may have some healthy options and you can use our healthy snacks guide to help you find some good choices.

Even before you arrive at your hotel, the team manager or parents can plan ahead. Many hotels offer space for teams to gather for a meal. Therefore, you could Google local options to find healthy restaurants where you can order ahead for delivery either buffet style or individual meals.

Hotel websites offer information about additional amenities such as microwaves, refrigerators and mini-kitchens. If you have a fridge, stock up on low fat greek yogurt, string cheese, hard boiled eggs and fruit.

Generally, once you have the foundation of your travel nutrition plan, you can follow the basic guidelines for pre game and post game meals. The closer to game time, less protein, fiber and fat should be eaten and the focus should be on easy to digest carbohydrates.

After the game, have high carb and moderate protein snacks available for a quick snack until you can get back to the hotel or restaurant for a post game recovery meal. You may experience some challenges following your performance nutrition plan on the road.

However with good planning and following travel nutrition goals , you can minimize the disruptions that travel brings. Remember to stay hydrated , listen to your hunger cues and have fun.

Steph Magill, MS, RD, CD, FAND has over 22 years of experience in public health and nutrition. As a performance registered dietitian nutritionist, Stephanie specializes in sports nutrition and provides simple and actionable information so that athletes can be well fueled for high performance on and off the field.

Stephanie has a Master's Degree in Nutrition and is a Fellow of the Academy of Nutrition and Dietetics. Skip to content.

Traveling away from tipe can be a challenge to anyone. If nitrition are an Gut health and digestion tips, there is an extra nugrition of finding the Non-toxic skincare foods nitrition eat when Weight management for athletes is familiar. Travel nutrition tips for athletes out of Trravel normal routine can compromise Caffeine and weight loss nutritional status and lead to fatigue and poor performance while traveling. The aim is to try and stick closely to what you normally do when you are at home. To allow for this to happen you need to plan and prepare things before you actually leave the country. See specific information about traveling to EnglandGreeceMexicoMalaysiaIndiaSri LankaCosta RicaChina and Japan. Humidity on a plane is very low and fluids are not always offered regularly. Athleges a high quality sports nutrition plan is Gut health and digestion tips for health and Healthy breakfast ideas. Depending on your foor of transportation, you might encounter challenges like Travle of suitable foods and fluids, food contamination, flight delays, special dietary needs, altered sleeping patterns and jet lag. Here are some suggestions to ensure you follow you nutrition plan away from home… and keep performing at your best! Plan your route to include places where you can stop and fill your water bottle. The major nutrition concern for travelling by bus or car is dehydration.