8 Travel Nutrition Tips for Fueling Your Adventures

nutrition sport nutrition Aug 04, 2023

Tis the season for a bit of summer travel and with that comes confusion on how to keep your daily nutrition plan as normal as possible. No doubt, it is tough but the most important thing you can do to navigate your nutrition successfully when you travel is to plan, plan and plan! A little goes a long way in your prep for any type of trains, planes and automobiles travel that you have coming up this summer. Here are some good tips to include in your quest for keeping your nutrition a top priority during travel:

Plan ahead:

Before embarking on your journey, take some time to plan your meals and snacks. Research restaurants or grocery stores at your destination that offer options that will fit into your normal routine at home and control your blood sugar the best.

Pack snacks:

No matter what, snacks will come in handy during a delay in the airport, traffic on the highway or if you are unable to have a full meal. Be sure to bring snacks that have carbohydrate, protein and fat so they optimize your blood sugar. The last thing you want is a snack that only gives you enough energy for an hour or so! Consider checking out my All Around Snack Co. for yummy snacks such as Gourmet Snack Mix, ENRG BITES and Protein Puffs!

Stay hydrated:

Proper hydration is crucial when traveling. Carry a refillable water bottle and aim to drink water regularly throughout the day. To avoid reliance on single-use plastic bottles, look for water fountains or refill stations at airports or public spaces. I know it’s tough but try to drink enough fluid to ensure you are urinating about every 2-3 hours throughout the day.

Embrace local cuisine:

One of the joys of traveling is experiencing different cultures and cuisines. Explore local markets and restaurants to discover traditional dishes made with fresh ingredients. Seek out fruits, vegetables, lean proteins and whole grains that are commonly found in the particular area you will be visiting. Experimenting with new flavors and ingredients can add excitement to your travel nutrition.

Be mindful of portion sizes:

While indulging in local delicacies is part of the travel experience, be mindful of your portion sizes. Restaurants and street vendors often serve larger portions than necessary. Consider sharing meals or packing leftovers for later. Listen to your body's hunger and fullness cues to avoid overeating.

Eat more protein at breakfast:

Sometimes you don’t know how your day will progress when traveling so be sure to load up on protein along with veggies and/or fruit to make sure you start the day with optimal blood sugar and the best metabolic efficiency you can! Want to learn more? Check out my Metabolic Efficiency Training: Teaching the Body to Burn More Fat e-book HERE.

Minimize airport and convenience foods:

Airports and convenience stores often offer limited healthy options and it can be tempting to opt for fast food or processed snacks. If possible, pack your own meals and snack or research airport restaurants that provide better choices. If you need to rely on airport or convenience foods, look for options like salads, fresh fruit and yogurt, or sandwiches with lean protein.

Listen to your body:

Traveling can disrupt our usual routines, including meal times. Pay attention to your body's hunger and fullness cues. Eat when you're hungry and stop when you're comfortably satisfied. Avoid mindless snacking out of boredom or stress.


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