Whether you’re an athlete packing for a competition that’s an hour away or an international voyage, it’s important to be prepared by planning your travel nutrition. Check out our guide for the on-the-go athlete!
Pre-Travel: Boost Your Immunity
Before embarking on your journey, it is crucial to prioritize your immune system so that you may perform at your best, even in dissimilar environments.
Athletes can boost immune system function through optimal sleep, hydration, and nutrition, says team registered dietitian, Meagan O’Conner.
Consuming pre- and probiotics, as well as foods rich in vitamin C and zinc can help bolster your body's defenses against germs and viruses. Prebiotics are found in high-fiber foods, while probiotics can be found in kefir, yogurt, kimchi, tempeh, miso, and kombucha. Vitamin C-rich foods include citrus, sweet peppers, strawberries, and broccoli. Lastly, zinc is found mostly in meat, seafood, beans, nuts, and whole grains.
Athletes can consider a probiotic supplement that is 3rd party sport-certified. The recommended protocol: 1 x day with meals starting 2 weeks prior to departure.
A happy gut can help with boosting the immune system and decrease the risk of traveler’s diarrhea, respiratory infection, and GI infection.
During Travel: Stay Fueled and Hydrated
When you are on the road or in the air, it is essential to have TSA-friendly snacks packed in your carry-on bag.
Proteins | Jerky Protein Bars Dried edamame/chickpeas Protein powder Tuna/chicken packets |
Fats | Trail mix Nut butters Single-serve cheese *consume immediately |
Carbohydrates | Pretzels/popcorn/crackers Fruit squeeze/dried fruit/ fruit snacks/ fresh fruit Granola bars/Granola Cereal Rice cakes |
Remember to drink water regularly throughout the flight and consider adding electrolytes to prevent dehydration. Don’t restrict water to avoid getting up to use the restroom! It’s worth choosing an aisle seat so that you may stand up as much as you need-–this will also help with blood flow.
In addition to fueling your body, it’s important to maintain proper sanitation while traveling. Pack hand sanitizer, disinfectant wipes, and reusable utensils to ensure that you can clean and sanitize your surroundings effectively.
Notes on International Travel
When traveling abroad, athletes may not always know what to expect when it comes to food. It is recommended to pack the “essentials” for athletes who need to cut weight, navigate food allergies/intolerances, or those who just want to keep things as familiar as possible. Remember, we don’t want to change a whole lot before an important competition! Additionally, it is recommended for all athletes to pack extra snacks in case food options are limited.
For the “essentials,” consider your three macronutrients and preparation requirements/methods. If athletes are staying in hotels or dorms, there is limited access to a kitchen so consider foods that are non-perishable and can be heated with tools such as a water kettle, mini waffle maker, microwave, or travel hot boxes/crockpots.
Essentials | Pre-cooked or instant rice, noodles, couscous, quinoa, or pre-cooked lentils Shelf-stable tortillas Instant oatmeal, cream of wheat, pancake/waffle mix Shelf-stable bread Instant mashed potatoes Instant soup mixes Instant breakfast or meal replacement powder Tuna, salmon, chicken packets Shelf-stable tofu Mountain meals Jerky (turkey, beef, bison, lamb, salmon) |
Traveling Cooking Tools | Collapsable water kettle Portable warmer lunch box Portable crockpot Mini waffle maker Travel/camper stove Utensils/Cookware Dish soap/sponge |
Lastly, consider these precautions when traveling internationally.
Drink bottled water, only!
Avoid foods that were washed in tap water. Avoid ice and juice that is diluted in tap water.
Eat foods that are fully cooked and served hot. Dairy foods should be pasteurized and served cold.
Avoid raw meats.
Avoid street vendor foods.
Avoid raw fruits/veggies unless you can peel them.
Reduce meat intake when in China and Mexico due to clenbuterol contamination.
*Adopted from USA Gymnastics. Additional resource: https://static.usagym.org/PDFs/About%20USA%20Gymnastics/wellness/nutr_travel.pdf
Conclusion
Traveling as an athlete can present unique challenges when it comes to maintaining a balanced and nutritious diet. Optimal travel nutrition can help athletes optimize their performance and make the most of their athletic pursuits on the go. Safe travels and happy eating!
About the Author
Jourdan Delacruz is a 2X Olympian and represented Team USA in the sport of Weightlifting for both the 2020 and 2024 Olympic Games. Jourdan holds a bachelor's in nutrition and dietetics from the University of Northern Colorado. She is pursuing her master's degree in sports nutrition with hopes of becoming a sport-registered dietitian. Jourdan is the founder of Herathlete, a brand committed to supporting female athletes through education and community.
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