Most athletes travel away from home for training and competitions. Changes in routine schedules, next to being in a new environment can have a negative effect on their normal activity and healthy eating habits. The goal is to arrive all set to perform at their best.

Nutritional Challenges Faced By Athletes

To Maintain hydration
To Keep up energy balance
To Meet body's daily requirement of vitamins and minerals.
Eating adequate carbohydrates and proteins to meet the demands of energy by the muscles.

Planning and having an organized travel eating plan will help your body stay fit

Travel Related Challenges

Depending on the means and distance of travel, the challenges athletes face may interfere with healthy eating habits include:

Irregular or different meal timings
Coming across unfamiliar food
Shortage of some favourite foods and drinks
Food and water safety issues
Changed environmental conditions (e.g. heat, cold, altitude)
Jet lag resulting

Eat Healthy On Your Flight

Pick out either regular meal or opt for a vegetarian meal. Always carry extra healthy carbohydrate snacks on board. More snacks in hand will help in case of long delays. Take an extra supply of bottled water and go for regular top ups provided in the plane to stay hydrated Avoid alcohol and go easy on caffeinated beverages.

Eat Healthy In The Car

Plan your stops according to your journey, Pack a few bottles of water to keep yourself hydrated, Pack healthy meals and snacks, so you don't have to rely on takeaways Opt for easy to eat foods like sandwiches or roti rolls and nutritious snacks such as fresh fruit, muesli cereal bar and nuts

Snacks and Travel Pack Ideas

Nuts, seeds, and dried fruits
Fruit (fresh, dried juice)
Cookies
Sport food (bars, drinks)
Whole grain crackers, rice cakes, popcorn, granola bars
Instant oatmeal packs

Stay Hydrated

Regular travel, change in routine, lack of fresh water, and change in climate can all lead to dehydration if special care is not given to fluids. Be sure to stay hydrated, especially in warmer climates where you sweat a lot.

Nutrition Preparations For The Game Day

Here are some golden rules to follow when it comes to eating near game day for every athlete:

Eat Well Before The D-Day

Nutrition will not come by eating on the day of the event alone. It happens in the days, weeks, and even months of prep that need to be done before the event. Never experiment with a new dietary supplement when close to the game day. Always try it during the training sessions to make sure you tolerate it well.

Limit Fats

It is better if you can limit dairy, fat, and fibrous carbohydrate sources during the last one to one and one-half hours before the event to prevent unwanted or sudden GI issues.

Eat in Small Potions

Depending on individual needs, as you get closer to the game or the competition, it is better to make your meals smaller though nutrition-filled. This may help the body stay more active.

References:

Sport nutrition for young athletes

Laura K Purcell and Canadian Paediatric Society, Paediatric Sports and Exercise Medicine Section

Author information Copyright and License information PMC Disclaimer

Correspondence: Canadian Paediatric Society, 2305 St Laurent Boulevard, Ottawa, Ontario K1G 4J8. E-mail ac.spc@ofni, website www.cps.ca

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3805623/

Disclaimer:

The content provided here is for informational purposes only. This blog is not intended to substitute for medical advice, diagnosis, or treatment. Always seek the advice of a qualified healthcare provider for any questions or concerns you may have regarding a medical condition. Reliance does not endorse or recommend any specific tests, physicians, procedures, opinions, or other information mentioned on the blog.