NUTRITION FOR TRAVELLING ATHLETES to include in diet-
Travel is a part of life for many and for athletes too. They love to travel all over the world. They face many challenges in meeting their nutritional goals. Whether you are traveling overseas, interstate or spending a couple of hours in a car but your aim is to arrive ready to perform at your best. Traveling for the competition can often take on a holiday atmosphere, pushing good nutrition to one side. However, it is important to still meet your nutrient needs for training and competition and keep the diet on track.
* Diet to be taken while Travelling in a car, train, and bus
If you are traveling relatively a short distance in a car, bus or a train then the following nutrition tips may be useful:
1) Pack your own food and some healthy snacks so that you do not have to rely on any roadside stop.
2) Plan your meals according to your competition schedule. You may also need some pre-event meal during the trip if you arrive at the destination before the event.
3) Don’t forget to take a drink bottle filled with water for the trip. You can also take some fresh juice and a bottle of ocean water.
4) When you are traveling you are not being active so you may need to eat less than you do on training days. Be mindful of how much you are eating.
5) Plan ahead for your meals and stops. Work out what restaurants and food outlets are on route to your destination and which of these will provide the best nutrition options.
6) Take a cooler bag to keep your food cool and minimize the risk of food poisoning.
International travel presents some extra challenges as airline travel can be long and changes to meal and sleep patterns can be difficult to adjust to. You should adjust your body clock to your destination time in the two or three days before the departure. On arrival, eat and sleep according to the local time rather than the time your body thinks it is. And then get out into the sunlight when possible even if it is for a short walk.
The following suggestions will help you with dealing while traveling in airlines:
1) Airplane meals are not always ‘athlete friendly’. You should carry a supply of suitable snack foods to top up the meals provided if you have high energy needs.
2) The vegetarian meal choice on most airlines is usually rice or pasta based so it is a good alternative if you are expected to train shortly after arrival.
3) Forced inactivity and boredom often lead to overeating> Just keep this thing in mind. You don’t have to eat all the foodstuffs that are provided during the flight.
4) Your digestive system can get upset due to long hours of travel. Drink plenty of fluids and eat fiber-rich food to minimize constipation.
5) It is very important to keep up your fluids. Carry a bottle of water or unflavoured mineral (ocean water) with fruit juice if you have high energy needs.
6) You should consume caffeinated drinks like coffee or tea in a limited amount as this can also affect your sleep.
* Nutrition hacks for your diet.
1) Study up on a snack strategy
Before heading out on the trip, always study up on the area where you are headed. Check-in on grocery stores, restaurants, coffee shops- anything that you think might need during your stay.
2) Get groceries from the get-go
Start a great habit of shopping for ingredients and items perfect for packing up on the go and keep them on hand. Whether you are traveling or not. Dried nuts and fruits, seaweed snacks, little slices of cheese and small bits of charcuterie and even veggies and fruits that are easy to slice up for the on-the-go. Always have a few options on hand so whether you are stuck in meetings down the street or traveling all the way across the world, your nutrition isn’t derailed.
3) Keep a snack kit in your suitcase as a part of diet.
Always toss in Ziploc bags, a spoon, a folding knife, and a little camping can opener. The Ziploc bags will come in handy when you come across worthy snacks on your travels, and you can fill them with leftover salad greens, your favorite breakfast cereal or even a proper sandwich. You can also use them to carry ingredients you will mix together in an empty cup or pilfered bowl along your route. You never know when you will want a spork and the folding knife and can opener will empower you to pick up snacks along the way that you might not otherwise choose. Cheese and charcuterie are great snacks that travel well, but require a knife to enjoy. Likewise, it is great to be able to spread almond butter on bread or hack into an apple on the go.
4) B.Y.O.C- bring your own condiments
Think those tiny squeeze bottles are just for inadequate amounts of shampoo? Think again. Pick up a couple of tiny plastic bottles and fill them with olive oil, lemon juice or salad dressing. Pack them in your lunchbox to boost the flavor of whatever pre-packed or in-flight purchased snack. this is particularly handy to carry Bragg’s Liquid Aminos, rice vinegar and maple syrup in 3 oz sizes to make.
*Know your destination
It is very important to research the cuisine of the destination to find suitable food options when traveling.
Some questions to ponder upon are:
1) Will you be able to choose the appropriate diet to support your training or competition?
2) Does the accommodation have self-catering facilities?
3) Will you be required to eat out regularly? Where are the best options to eat?
4) Are you going to be able to find your preferred food for the event?
5) Are you going to prepare your own meals by buying your own food from local shops?
Travelling presents many challenges that can compromise nutrition and result in suboptimal performance. Plan ahead and for more practical tips and information regarding your diet while traveling, then you must visit an Accredited sports dietitian near you.
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For more info click on-https://www.webmd.com/diet/default.htm