Travel Nutrition | By Julianne Pondelli

Travel Nutrition

By Julianne Pondelli

Once skaters are at a more competitive level, travel may become part of their skating routine. This is especially true at the elite level. Travel may pose a new set of challenges to maintaining good nutrition. According to research, even athletes that follow an excellent performance-based nutrition plan can struggle with fueling correctly on the road. Knowing how to eat healthy and what foods work best for your body can set you up for success! When traveling to a new city or country, being prepared by researching schedules and food that will be available through the event, local grocery stores, and restaurants can keep meals and timing of fueling consistent.

Stay Hydrated

Make sure you drink enough. Flying can dehydrate you, as well as if you are traveling to a hot or humid climate. Sip on water, fruit juices, or sports drinks while in the air. Avoid alcohol and caffeinated beverages because both are dehydrating. Bring a refillable water bottle to make sure you always have water and can refill while you are out. If water safety is a concern, only drink bottled water.

Be prepared

Pack snacks to keep with you to prevent hunger during the day. Going longer than four hours without food can lead to overeating at mealtime, or making unhealthy choices later in the day due to hunger. Schedules may be off due to time changes, different timed practice sessions, and competition events. It is important to stay fueled appropriately. Know and plan for your schedule while you are away so you can have an idea of where, when, and what you will eat. Plan ahead when you are out; grab extra items like yogurts and fruit cups to eat later.

Here are some snack options to keep on hand to prevent getting too hungry:

• Cereals or oatmeal packets

• Granola bars

• Animal crackers

• Pretzels

• Nuts

• Trail mix

• Peanut butter

Be consistent

Stay consistent with your meals. Don’t skip meals, and be sure to eat a substantial breakfast, lunch, and dinner. Snacking between meals will keep your blood sugar levels up, especially if you are going longer between meals than usual. If you are staying somewhere with a kitchen, going to a local grocery store can ensure that you will at least have healthy breakfast options and can also save a lot of money. Eating foods that your body is used to eating will prevent GI issues like stomach cramping, bloat, and diarrhea.

Choose wisely

Choose the best options when you are eating out. You will most likely be eating a good majority of meals at restaurants or convenience foods. Research different places to try while in the area, and look at the menu ahead of time. Limit opting for fast food restaurants that will only offer higher caloric and higher fat foods. Try places that are farm-to-table, or choose foods that are fresh from that area. At restaurants, these simple tips can prevent consuming additional, unnecessary calories:

• Limit cheese, mayonnaise, dressings. Ask for them on the side to control how much goes on your meal.

• Choose grilled, baked, or roasted foods as opposed to fried

• Avoid raw foods and unpeeled fruit that may cause GI issues

• Avoid sugary beverages such as soda

Preparation and planning can go a long way to keep athletes’ nutrition optimized while they are traveling. Keeping athletes well nourished, and hydrated for competition can have a huge positive impact on their athletic performance. For additional resources visit: www.teamusa.org/nutrition