Nutrition While Traveling

Mar 31

Traveling is a common part of life for most athletes. Eating while traveling for a tournament or competition can be challenging. Whether you’re traveling down the road, across the state/country or internationally, the goal is to arrive ready to compete. Finding foods that meet your/your athlete’s needs and preferences is much more difficult in a new place that may not have the resources available that an athlete is accustomed to. It’s important to continue to meet nutrient needs for training and competition, even while traveling.

Local travel (car, bus)

Pack non-perishable snacks and a familiar pregame meal in order to avoid solely relying on pit stops.
Have a plan on when and where to eat meals/snacks based on competition schedule. For example, if your arrival time is close to the start of the competition, the pregame meal would need to be consumed during the trip.
Pack lots of water and some electrolytes. Make sure to drink water on the trip to show up hydrated.
Research restaurants, grocery stores and other food sources where the tournament/competition is taking place. Make a game plan, taking note of appropriate places for meals and snacks that provide the best nutritional options for the situation.
If needed, bring a cooler to take perishable foods and minimize the risk of contracting food-borne illness.

Interstate/International travel (plane)

This type of travel can post additional challenges such as long travel times, changes to meal and sleep patterns and significant time changes. Upon arrival, do your best to eat and sleep according to the local time to speed up the transition process.

Take a supply of suitable snacks (a variety of foods high in protein, carbohydrates, fat and fiber) to supplement meals given on the plane.
Long travel hours can interrupt digestion and cause gastrointestinal issues. To minimize adverse effects, drink plenty of water (and other fluids) and eat foods rich in fiber.
Pack and empty water bottle to fill before the drive/flight. Don’t be afraid to drink a lot while traveling. Hydration needs will typically increase when traveling, specifically travel by plane.
Limit caffeinated beverages. These can adversely affect sleep patterns and make it more difficult to adjust to new time zones.

Know What’s Available Where You’re Going

Research the types of food and restaurants that will be available at the final destination. If possible, find and take note of suitable food options near the place you’re staying and the competition venue. Some questions to think about while researching:

Are there appropriate options to support competition (and training if arriving early)?
Will there be an expectation to eat out regularly as a team?
Are there places nearby that have preferable gameday foods?
Are there grocery stores/markets nearby that will allow you to build your own meals and snacks, if needed?

Traveling for tournaments and competition is already stressful enough without the additional stress from needing to find food on the fly. Escape the nutritional challenges that traveling poses by planning ahead.

-Claire Igoe MS, RD, LD