Nutrition for the traveling athlete.
Traveling as an athlete can be challenging when it comes to sticking to your nutritional goals. We like to associate traveling with going on vacation, which tends to result in not prioritizing good nutrition but rather enjoying fast- or junk foods. However, as athletes, it’s important to still meet your nutrient needs for training and competition. Especially if you are traveling for a training camp or competition.
International travel
Traveling internationally can be long and exhausting. Changes to meal and sleep patterns can be difficult to adjust to. Here are some tips that will assist you in dealing with airline travel;
Meals on the plane are not always healthy nor ‘athlete friendly’. Make sure to carry a supply of suitable snack foods to top up the meals provided, especially if you are known to have a high-energy need. Examples are mixed nuts, trail mixes, dried fruits, or granola bars.
Vegetarian meal options on most planes are usually rice or pasta-based and include extra vegetables. This can be a good alternative if you are expected to train or compete shortly after arrival.
If you have lower energy needs, remember that you are probably less active than usual and that boredom can often lead to overeating. Be mindful of how much you are snacking.
Traveling for long hours may also affect your digestive system. To minimize the risk of constipation or diarrhea, drink plenty of fluids, eat foods rich in fiber, and be mindful of food safety. E.g. if you want to save food for later, take into account if you can store this properly.
Stay hydrated! Drink often, mainly water or tea. For high energy needs an occasional fruit juice may be useful. Travel with your drink bottle. Just make sure it’s empty when going through security. And be aware of the water quality in your destination!
Limit/avoid caffeinated drinks (e.g. sodas, energy drinks, and coffee) as this can affect your sleep pattern.
When time difference is in play, the goal is to adjust your body clock to the destination time as soon as possible. It can help to adjust your body clock to your destination time 2 to 3 days before departure or as soon as you get on the plane. When you arrive, eat and sleep according to the local time.
Research your destination
Researching the cuisine and logistics of your destination is important to find suitable food options upon arrival. Some questions to think about are;
What is known about the country’s food- and water safety?
How do the country’s cuisine and dietary patterns differ from mine? E.g. the Dutch have light lunches and heavy dinners. In some cultures, the main dishes are meat-based, while others focus on plant-based meals.
Does the accommodation have self-catering facilities?
Are you able to buy food from local shops (where are they?) to prepare your own meals or snacks?
Will you need to eat out regularly? Where are the best options to eat?
Will you be able to choose appropriate meals to support training and competition?
Will your preferred event day foods (especially sports foods) be available?
It may be useful to do this research weeks ahead. This gives you enough time to create a plan, contact facilities, or even make reservations ahead of time. Sometimes due to a lack of availability of your preferred meals/foods, you may need to adjust your nutritional strategy. Which is something you would want to try out during regular training sessions.