Sports nutrition when on the road

Summertime means squeezing in training into vacations and traveling with friends and family. Training while on the road is hard enough, so how do you keep to your nutrition plan while on the go? We know that traveling can change what we eat that can leave us with upset stomachs. Changes in our digestive system can come from different foods or those extra desserts and adult beverages that can leave us feeling sluggish and unmotivated to train. All it takes is a little planning to keep on the right track for nutrition while on the go. Read on for tips and tricks to keep you feeling fresh and energized while training.

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Planning ahead is a big part of sports nutrition training, prepare for the unexpected. For a family camping trip I backed my bike and running shoes, leaving behind the kayak. This allows me to get in some training rides and runs in a new environment to keep me inspired. I always search for cycling trails, hiking/running trails and river runs if that is available on my trips. This year I planned my trips around being able to keep these three activities going.

With all my training and gear planned and ready to go, I turn to my meal planning. First on the list is to review the main macronutrients needed for proper sports nutrition training. This list comes to you from Sports, Cardiovascular, and Wellness Nutrition Dietitians tenants to eating on the road.

• Carbs: Consume adequate carbohydrates for fuel and to replenish muscle energy stores

• Proteins: Eat moderate amounts of lean protein to speed recovery and repair muscles

• Fats: Focus on healthy fats to help meet energy needs and replace muscle energy stores

• Fluids: Maintain hydration and replace fluids lost from exercise and travel

Try these snacks that meet your needs for on the go nutrition:

In the car snacks:

• Turkey or nut butter sandwiches with apples

• greek yogurt with graham crackers and berries

• fruit and string cheese

On the trails snacks:

• Make your own trail mix: dried fruit, nuts, seeds, pretzels

• Dried cereals, sports bars (see my blog on bars for my top favorites)

• Fruit pouches, nut butter pouches with rice cakes

• Dehydrate your own fruits and veggies to add some variety to your snacks - see image

Microwave friendly meals:

• Oatmeal with nuts, seeds, and raisins

• Ready to heat soups, pasta, grain and lentil pouches

• Bean and cheese burritos

Have griddle will travel meals:

• Some hotels allow a portable electric griddle, if so you are in luck.

• Quesadilla with whole wheat tortillas and canned mushrooms.

• Veggie Burgers with whole wheat buns and carrots.

So enjoy your trip, and remember to plan ahead for meals and snacks to keep you energized and feeling good! Don’t forget to pack the water bottles! And remember, for nutrition tips and tricks nothing beats working with a Registered Dietitian. Contact me or find a dietitian near you on Eatright.org.