Travel is a necessary component of competitive sports that can start as early as middle school. When you’re on the road, all the careful planning and meal prep you do at home to guarantee your body get all the nutrition it needs for optimal performance suddenly disappears. Your body already has to contend with a host of challenges that can’t be helped – jet lag, long periods of time spent sitting on planes, strange beds, etc. – so change something you can control and make sure you’re still fueling your body well.
Prepare for Success
First and foremost, plan ahead. How long is the trip? How much of that will be spent traveling? Are you likely to need food on the plane? Can you make arrangements ahead of time for healthier in-flight eating? What kind of food will you have access to wherever you’re going? Answering these questions will help you form a plan and avoid the trap of grabbing whatever is easiest because you’re hungry.
The recycled air on planes and in airports is dry and will dehydrate you faster than normal, thus requiring you to replace what you’ve lost more frequently. You can’t bring bottled water through security, but you can bring an empty, reusable bottle and fill it up at the bottle-fillers most airports have these days. You’ll feel better when you land and won’t feel any of the cravings that dehydration can cause.
Bring Your Own Snacks
Probably everyone who has ever traveled regularly has fallen into the trap of grabbing whatever is most convenient. Your flight might be boarding in the next two minutes, or maybe you know you’re about to be on a long flight and that bag of chips or candy bar looks like the bit of comfort you need to make it a little more tolerable.
We’re not here to say you shouldn’t ever have indulgences, but bringing your own, healthier snacks will help avoid impulsive choices that you will regret later. Below are a few nutritious options to keep you fueled and feeling good.
- Fresh fruits and veggies: When you’re traveling, something you can eat with one hand is always welcome. Baby carrots and grapes fit nicely in a small plastic bag, and bananas and oranges come in their own container!
- Almonds: Pack them easily into a small container for a protein-packed snack.
- Pre-Packaged Single-Serving Options: These days there are plenty of snacks already packaged into a convenient travel size. Hummus cups go great with your baby carrots, and single-serving peanut or almond butter makes a nice addition to your banana or apple slices.
- Make Your Own Protein Bars: A quick internet search will turn up far more recipes for protein bars than you will ever need. Make them in bar form or roll them into balls for a handy, nutritious snack.
All you need is a little planning and you’ll never have to wonder how you’re going to avoid hunger on the go again.