At a glance

Whether you’re traveling or at home, the quickest way to fall off the wagon on your nutrition is to miss a meal or wait too long to eat. You get hungry, cravings set in, and suddenly you find yourself eating a meal you wouldn’t normally have but you were beyond the point of hunger and needed anything to get by. You can avoid this altogether by having a plan that ensures you aren’t experiencing energy crashes, irritability, shakiness, or any other symptoms associated with blood sugar crashes and getting “hangry.”

Aim to eat every 4 hours at the longest whether you are noticing hunger creeping up or not. When we are busy and enjoying ourselves, it’s easy to lose track to time and not receive the hunger cues that normally keep us on track. If you notice it’s a usual meal time, try to get your next meal determined before extreme hunger sets in.

Prioritize Protein

When meals aren’t prepped, perfectly balanced or clean, the one thing you can do to make the biggest impact on maintaining your gains while traveling is to focus on protein consumption. Getting enough protein ensures that you will stay satiated between meals and prevent catabolism of your muscles while your routine is altered.

Ideally getting between 4-6 ounces of animal protein for women and 6-8 ounces of animal protein for men is ideal per meal. That equates to between 20-50 grams of protein. If a meal is lacking in protein, you can consider adding a protein shake to it to help boost protein to improve satiety and reduce muscle catabolism. Having protein in place at each meal will also help ensure that blood sugar levels remain stable.

When traveling, it’s easier to have meals that contain primarily carbs, so here are a few examples of how to add on protein to enjoyable meals.

• Add 3 eggs to a pancake breakfast

• Go for double the meat in your sandwich or burrito

• Order sashimi with your sushi rolls

Eating On The Go

We all know that eating on the go not only takes us out of our routine, but limits the types of food we have access to regularly. Whether you’re traveling by plane or car, having a few simple tricks in place can help you reach your destination feeling your best.

When traveling by plane

• Pack food in your carry-on baggage. Liquids aren’t allowed in greater than 4 ounces, but all foods are allowed on planes. Just be aware of the odor of any food you’re taking on the plane to be courteous of your neighbors.

•Trail mix, beef jerky, protein or nut bars, or even tuna in water pouches are easy to carry on and don’t require refrigeration.

• Bring an empty water bottle to fill once you get through security to stay hydrated on your flight. Don’t forget to pre-load your water bottle with some sort of electrolyte mix.

When traveling by car

• Bring a small cooler to pack some cold items. Always ensure you have enough ice to keep perishable items safe for consumption.

• Water jugs are cheap and easy to use for refilling water bottles while you’re on the road. Reverse osmosis and mineral water options are best.

• Pack healthy snack items. If you like crunchy foods like chips while on a road trip, try baby carrots, celery sticks, veggie chips, and clean pork rinds.

• You can save a lot of time and energy locating a quality meal by packing your own. Choose a meal that can be eaten cold and stored in your small cooler so you can get back on the road quickly. This also helps cut down on the inability to find food and going a bit too long between meals.

Radz Zalewski

Founder of Affiliate Supplements. Long-time CrossFitter (L1) and fitness nut. New-time dad.

How to Eat Well When Traveling

At a glance

Prioritize Protein

Eating On The Go

When traveling by plane

When traveling by car

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