Travel Nutrition for Athletes
Happy Tuesday!
It’s that time of year when certain sports tend to slow down and others tend to ramp up from weekend tournaments to seasonal camps. Traveling becomes a necessity and I tend to get more people in my office this time of year asking for tips on traveling when it comes to nutrition and fueling for sport.
With that being said, travel can be as far as jumping on a plane to as close as driving a mile down the road to the local soccer complex.
Either way, preparedness and preparation are key!
Check out the tips below for ways to stay on top of your game.
Travel Essentials:
1. Hydration is key! When travelling, the number one concern for athletes is dehydration. Drink at least 8oz. of fluid every hour with long travel. If consuming water, make sure to get in some electrolytes (such as fruit or salty snacks) or add in your favorite electrolyte packet (some of our faves are Nuun, LMNT and Skratch)
2. Pack snacks in your carry-on, book bag, or sport bag (see examples below)
3. Practice good sleep hygiene! Pack ear plugs or an eye mask to support proper sleep habits. There is more research on the benefits of rest for performance than fueling for performance - it is important!
4. Consume pre- and probiotic-rich foods to ensure optimal gut health. Examples are: yogurt, pickles, kombucha drinks, Olipops
Whether flying or road tripping, carbohydrates and protein are key to success. Both are also important to use during tournaments and in-between games or practices.
Carbohydrates come in the form of slow-digesting and fast-digesting and are important for energy while proteins are important for recovery. It is important to consume both a carbohydrate and protein at meals and/or snacks for both the energy and recovery component.
The type of carbohydrate depends on the time of your game or competition in sport. For example, fast-digesting carbohydrates are used as quick energy right before activity or during activity while slow-digesting carbohydrates are used throughout the day for sustained energy. See below some guidance on snack ideas for each.
Carbohydrates
Fast-digesting
(consumed within an hour before activity or during activity)
These carbohydrate sources tend to absorb quick in our body and in turn, our body utilizes these energy sources as quick fuel.
o Applesauce or fruit puree pouches
o Fruit smoothies (frozen fruit, OJ, spinach)
o Canned fruit in its own juice, jello, pudding
o Pretzels, crackers, animal crackers, goldfish
o Sports drinks with at least 6% carbohydrate solution (Plain ole’ Gatorade is a great example)
o Fruit gummy snacks made with 100% juice
o Gatorade chews
o Toast with honey
o Fresh fruit
o Tart cherry juice
o Fresh fruit popsicles (not sugar-free)
Slow-digesting
This category is reserved for the meals and snacks to consume throughout the day for sustained energy. The best combination for this category are slow-digesting carbohydrates and a fat source.
o Fruit and nut bars
o Trail mix
o Whole grain crackers/cut up vegetables and dip of choice (hummus, Ranch, peanut butter)
o Granola in baggies
o Popcorn
o PB&J sandwich
o Corn chips and guacamole cups/salsa
o Instant oatmeal packets with peanut butter
Performance Proteins
Protein is optimal for recovery and, therefore, is pertinent as a mid-day snack at tournaments or for post-activity when paired with carbs.
o Beef jerky
o Hard-boiled egg
o String cheese
o Greek yogurt
o Deli meat
o Edamame
o Tuna/chicken/salmon pouches or cans
o Single serve peanut butter pouches
o Shelf-stable milk (Horizon is a great brand!)
When travelling, no matter how far, make sure to consume proper fuel and stay hydrated! It is further important to understand that both carbohydrates and proteins are key for sustained energy and activity along with hydration. Hydration not only comes from water, but comes from added electrolytes in the form of sport drinks and/or food sources that contain sodium, sugar, potassium, calcium, and magnesium. Fueling is not only important for all activity but is considered the most important piece for success on the field or court!
Always remember that everyone’s body is different and what works for one person, might not work for another. If you have any specific questions about you, your sport, or your family, please reach out!