Eating on the Road
Travelling to compete is an exciting time for athletes. Whether you are heading interstate, overseas, or several hours in a bus/car, having a good approach to your eating habits will be an important part of performing at your best. As travelling is usually tied to a significant competition, or important training camp, maintaining your performance nutrition goals is key.
Research your destination
It is important to research the cuisine of the destination to find suitable food options when you arrive, especially if travelling internationally. Some questions you might like to think about are;
- Will you be able to choose appropriate meals to support training and competition?
- Does the accommodation have self-catering facilities?
- Will you be required to eat out regularly? Where are the best options to eat?
- Are you going to be able to find your preferred event day foods (especially sports foods)?
- Are you able to buy food from local shops to prepare your own meals or snacks? (and where are they?)
When travelling by car or bus aim to;
- Plan ahead for your meals and stops. Work out what food venue options you have that can best support your nutrition goals.
- Pack your own food and healthy snacks to avoid relying on roadside stops, which might be few and far between and/or not have the food items you want.
- Plan your meals according to your competition schedule. If you arrive at your destination close to your competition you may need to eat your pre-event meal during the trip. As always, organisation will be key.
- Don’t forget to pack a drink bottle filled with water for the trip. You may even like to add electrolytes to your bottle if competing in hot and humid conditions.
- When you are travelling you are not being active, you may find you don’t need to eat as much as you do on typical training days, and this is OK.
- Take an esky or cooler bag to keep food cool and safe.
Where possible though, try to keep your usual pattern of eating in place on travel days. Adequate food and fluid so close to game days is very important for good performance.
Snacks ideas while traveling on the road
- Wholegrain cereal bars,
- Whole fruit or dried fruit
- Long life plain or flavoured milk tetra paks
- Yoghurt pouches (if they can be kept cold)
- Pretzels, Popcorn, wholegrain crackers, rice crackers
- Sandwiches/rolls without meat fillings e.g. peanut paste, vegemite, honey, jam
- Water, Sports Drinks, Electrolytes
- Bakery style option – banana bread, fruit buns, low fat muffins, pikelets, scones
If you do need to eat at an airport or at roadside stops – try to continue to make good food choices wherever possible. Healthy choices when eating out and about include;
- Rolls/Wraps and Sandwiches: Choose salad and lean cuts of meat, egg or cheese. Ask for wholegrain breads and extra salad.
- Pizza: Choose vegetarian or seafood toppings. Thin crust and request less cheese.
- Sushi: This could be a snack if you just have a couple of pieces or more if it’s intended as a meal.
- Smoothies: Choose smoothies that are a combination of fruit, milk and yoghurt.
- Bakery Food: Raisin Toast, scones, Banana bread and low-fat muffins are high in carbohydrate and can be a suitable snack, especially fruit.
- Italian: Choose pasta meat or chicken with tomato based, seafood, vegetarian or pesto sauces. This close to games, avoid cream sauces.
- Chinese/Asian/Indian: Choose steamed rice or noodles, soups, sushi and stir fry dishes with lean meat chicken and vegetables. Avoid fried rice or noodles, fried dim sims, spring rolls or samosas, tempura battered or deep-fried food, peanut sauce, coconut cream-based curries and papadums which may leave you feeling full and sluggish this close to a game.