Travel days can derail performance if you’re not prepared. Learn how to plan meals, snacks, and hydration so you can arrive fueled and ready to compete.
Key Takeaways
Plan your fueling and hydration before every trip—know your schedule and pack accordingly.
Always travel with a water bottle and electrolytes to avoid dehydration, especially on flights.
Pack balanced, shelf-stable snacks with carbs, protein, and healthy fats.
Stick to familiar foods—avoid experimenting with new meals on game days.
Research restaurants and grocery options near your destination to fill nutrition gaps.
Why It Matters
Athletes often underestimate how travel impacts energy, digestion, and hydration. Flying or long drives can dehydrate the body and limit access to nutritious meals. Having a plan ensures you maintain performance, prevent fatigue, and recover faster once you arrive. Thoughtful preparation also reduces stress and keeps your pre-competition routines intact wherever you go.
Pro Tips
- Pack an empty refillable bottle and add electrolytes for flights or long rides.
- Bring your staple snacks—protein bars, trail mix, or nut butter packs.
- Check hotel amenities for fridges or nearby grocery stores before you leave.
- Adjust sleep and meal times a day early if crossing time zones.
How To Do It
- Plan your meals and snacks based on travel duration and competition timing.
- Pack shelf-stable, nutrient-dense options like jerky, nuts, and granola bars.
- Stay hydrated—aim for one cup of water per hour while in transit.
- Prioritize protein and carbs after workouts or games for recovery.
- Know local food safety—bottled water only if traveling abroad.
Common Mistakes
- Skipping hydration to avoid restroom breaks—leads to fatigue and cramps.
- Relying on airport fast food—plan ahead or pack balanced options instead.
- Trying new foods before competition—stick to familiar meals to avoid GI distress.
Quick Options (≤ 30 min)
- Trail mix with nuts and dried fruit.
- Whole-grain wrap with lean deli meat and veggies.
- String cheese with pretzels or fruit.
- Protein shake with banana.
- Yogurt cup with granola.
Full Meals (1–2 hours)
- Grilled chicken sandwich with fruit or side salad.
- Rice bowl with lean protein and veggies.
- Omelet with whole-grain toast and milk.
- Turkey and cheese wrap with yogurt and nuts.
Hydration
Drink consistently throughout travel—about 8 oz every hour. Add electrolytes if training or competing the same day to offset fluid loss from flights or heat.
Anti-Inflammatory Focus
Tart cherry juice supports sleep and recovery on long trips while helping manage inflammation from travel stress or tough training.
Next Steps
Ready for a personalized plan with a real Sports Dietitian?