Travel nutrition for athletes is mostly about one thing: keeping your normal routine when everything around you has changed. We see it every season at our Samford gym, with juniors heading to state titles, masters athletes flying to nationals and runners travelling for a marathon. The ones who travel well plan their food before they leave.
What to pack
| Item | Why |
|---|---|
| Your usual breakfast cereal or oats in a zip-lock bag | Hotel breakfasts vary. Your own is predictable. |
| Muesli bars, rice crackers, nut packs | Delays, early starts and late finishes |
| Race or game day gels, chews and drink powder | The same brands you trained with |
| A refillable water bottle | Fill it after airport security |
| Small containers of any powder you use daily | Lighter than packing the whole jar |
Check rules for carrying food when flying interstate or overseas. Fresh fruit often cannot cross state or country borders.
Travel nutrition for athletes at the airport and on the plane
Airports are full of pastries and fried food. Look for sandwiches, sushi, salads with protein, yoghurt and fruit. On the plane, drink water regularly, as cabin air is dry, and go easy on alcohol before a competition.
Hotel breakfasts
Build the same plate you would at home: a carbohydrate base such as oats, toast or cereal, a protein such as eggs or yoghurt, and some fruit. Skip the urge to try everything on the buffet before a race or game.
If breakfast is not included or opens too late for an early start, buy yoghurt, bread, bananas and milk from a supermarket the afternoon you arrive. A bar fridge and a kettle are enough for porridge, toast and a protein-based breakfast in the room.
Eating out the night before
- Book early, or eat early. Restaurants near events fill fast.
- Choose plain, familiar dishes: pasta with a tomato sauce, rice with grilled chicken, a simple risotto.
- Save the local specialty for the night after.
- If the menu is unfamiliar, a supermarket meal in the room is fine.
Time zones and long trips
For overseas events, shift meals to the new local time as soon as you land, and get outside in daylight. Arriving a few days early helps, and our guide to soreness after training covers how to manage sleep around hard training.
Keep your routine
The best travel advice is to change as little as possible. If you have porridge at home, have porridge away. If you train with a particular drink, take it with you. Our electrolyte drinks guide explains how to choose and pack one for hot venues.
Clients who keep a powder in their daily routine at home often decant a week of serves into a small container rather than packing the whole jar. One fibre powder people ask us about is Gut Health Plus, and its page sets out what is in each serve.
Common questions
Can I take protein powder on a plane?
Usually yes in checked luggage. In carry-on, some countries limit powders, so check your airline’s rules before you fly.
What if the hotel has no kitchen?
Find a supermarket nearby on arrival. Yoghurt, fruit, bread, tinned fish and ready meals cover most needs.
Should I drink more water when flying?
Drink regularly to thirst and a little more. There is no need to force litres down.
How early should I arrive for an interstate event?
At least the day before for most events, longer for overseas or long-haul trips.
When to get it checked
If travel always seems to undo your preparation, or you pick up niggles every time you compete away, book in with an exercise physiologist. We can plan the taper and travel days with you.