Tips for Surviving Travel Challenges
Travelling away from home for training and competition is standard practice for most elite and recreational athletes. Unfortunately, the disruptions and distractions of a new environment, changes in schedule and exposure to different foods can significantly affect usual eating habits. Major nutritional challenges faced by athletes while travelling include:
- achieving carbohydrate and protein requirements
- meeting daily vitamin and mineral requirements
- balancing energy intake
- maintaining adequate hydration
- food safety
It is essential that strategies are put in place to minimise the impact of travel on an athlete's food intake. Whether an athlete is travelling overseas or on a long local bus trip, the key to successful eating while on the move is planning and preparation.
Top 10 challenges of travel
- Being on the move causes an interruption to the normal training routine and changes energy needs.
- Changing time zones creates jet lag and the need to adjust your eating schedule.
- A change in environment – sudden exposure to altitude or a different climate – alters nutritional needs and goals.
- The new environment is often associated with reduced access to food and food preparation opportunities compared to your own kitchen and routine. Leaving home also means leaving behind many important and favourite foods.
- The catering plan or expense account may not stretch to cover usual eating habits and nutritional needs, especially snacks and sports foods.
- A new food culture and different foods can be overwhelming to young athletes and those with fussy palates.
- Differences in hygiene standards with food and water in different countries exposes the athlete to the risk of gastrointestinal bugs.
- Reading food labels or asking for food may involve mastery of a new language.
- A substantial part of your new food intake may be coming from hotels, restaurants and takeaway outlets, rather than being tailored to the special needs of athletes.
- The excitement and distractions of being away makes it easy to lose the plot – with common challenges being “all you can eat” buffets and Athlete Dining Halls, being away from Mum’s supervision, and being confronted with a whole new array of food temptations.
- Plan ahead
- Eat and drink well when on the move
- Take a travelling food supply
- Establish a new routine quickly, based on new nutritional goals and your new timetable.
- Be wary of food and water hygiene
- Learn about your new food culture
- Organise catering ahead of time
- Make good choices in restaurants and takeaway outlets
- Learn smart eating skills for Athlete Dining Halls and “all you can eat” venues
- Think about the lessons learned for next time and to share with others
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