Traveling can make eating healthfully very difficult – time away from home means easier access to “junk” food from convenience stores, fast food, and high-calorie restaurant meals. For athletes, travel is part of the sport, and it is important to make good choices on the road to help you stay fueled and energized.
Nutrients to Remember
o Carbs: Eat complex carbohydrates at each meal and before and after exercise to fuel your muscles and help them store energy.
o Protein: Eat lean protein at each meal to help keep you feeling full, and eat small amounts before and after exercise to speed recovery and repair muscles.
o Fluid: Drink plenty of water to stay hydrated and replace fluid lost through sweat. Remember that the air that is recirculated on airplanes is very drying and can easily dehydrate you, so bring an empty water bottle to the airport and refill at a water fountain after going through security.
Fast Food Ideas
o Mexican: Burrito or soft tacos with grilled veggies and lean meat
o Fast Food: Grilled chicken sandwich, hamburger, or grilled chicken salad with low-fat dressing
o Italian: Whole wheat pasta with tomato sauce and minestrone soup
o Café: Vegetable soup and turkey sandwich on whole wheat bread
Throw-in-a-Bag Snack Ideas
o Trail mix with nuts and dried fruit
o Orange segments
o Carrot and celery sticks
o Dry cereal like Cheerios or corn flakes
o String cheese
o Yogurt
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