Take this self-quiz:
1. Do you tend to skip meals or allow long periods of time to elapse without eating before or during travel?
2. Would you consider packing a bag of safe goodies to take with you so that you can stay on track with your menu plan?
3. Do you go to the grocery store to stock up on perishable items once you arrive?
4. Do you out more effort toward drinking hydrating fluids and less caffeine and alcohol when traveling, especially flying?
5. If you travel over time zones, would you allow one extra meal to live by the destination clock?
6. Do you plan ahead for dining out when you travel? Would you order with modifying your menu plan (for example would you order sauce or dressing on the side)?
7. Would you consider splitting a meal with a spouse or a friend?
8. Do you fall into the trap of feeling you don't want to exercise because you are traveling?
9.Have you ever been able to let a travel occasion allow you to let go and normalize by following the example led by others?
Travel Tips:
1. CONSIDER Call ahead and order low-fat, low-sodium or vegetarian airline meals
2. Limit high intakes of fat and sodium (these have a dehydrating effect!) WHEN FLYING
3. Drink more fluid than usual prior to flights and 8+oz (1 CUP) per hour of travel
4. Avoid caffeinated and alcoholic beverages before, during and IMMEDIATELY after flights
5. Choose water, juices, or clear carbonated soft drinks on board
6. Pack a healthy snack to take with you - see suggestions below
7. Once you arrive, live by the destination's clock and try to keep meals on schedule. Eat at least three meals per day, have plenty of fluids and eat high-carbohydrate snacks as needed.
8. Follow basic training diet guidelines as you re-commence training.
9. Continue to stay well hydrated and maintain your fluid intake
10. Plan ahead for dining out. Use the restaurant survey guidelines when deciding on your choice and call ahead if possible for special requests
11. Go shopping upon arrival
Travel Food Options:
Bring with you:
Apples, Bananas, Baby Carrots, Bread, Oranges, String Cheese, Sandwiches, Raisins
Have on the plane:
Pretzels, Tomato Juice, Milk, Rolls, Water, Yogurt, Fruit Juice, Nuts (1 Tbsp)
Thanks to Page Love, MS, RD, LD
Sports Nutritionist, Nutrition Therapist Health Fitness Instructor, ACSM
TIP from Susie Parker-Simmons, Sports Dietitian (RD), Physiologist Nutrition Advisor | Sony Ericsson WTA Tour:
"Be proactive with International Travel: In preparation for tournaments overseas, it is important to be proactive with travel and competition nutrition plans. Often when traveling foods available are unfamiliar and inaccessible which can lead to suboptimal fueling, decreased performance and other complications. A player should take a travel nutrition kit which will provide cooking supplies necessary to prepare meals from anywhere in the world. The kit should include a hot pot travel cooker, travel power converter, measuring cups and spoons and a selection of the following foods:
Carbohydrates: Ready rice, pasta, noodles, couscous, salmon, chicken (canned or pouch), Instant mashed potatoes, Instant oatmeal or grits, Crackers, granola, cereal, Instant Breakfast powder, Canned fruits
Protein: (all shelf stable) Tuna, salmon, chicken (canned or pouch), Tofu, Soy or whey protein powder, Omega-3 rich or natural peanut butter, Nonfat dry milk powder
Seasonings/Other: Spice blends, Low-sodium bouillon cubes, Salad dressing individual packets
Upon arrival visit the local supermarket to obtain supplemental foods.
Disclaimer:
The contents of the Game, Set, Health site, are for informational purposes only and should not be treated as medical, psychiatric, psychological, health care or health management advice. The materials herein are not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this site. Reliance on any information provided herein is solely at your own risk.
