Eating Healthy on the Road

As an athlete who travels a lot for tournaments, competitions are exciting but they can also disrupt your routine and most importantly your nutrition. Staying fueled with healthy food is crucial for peak performance, but navigating unfamiliar restaurants, limited options, and uncertain schedules can be a challenge. I found some helpful online tips for eating healthy no matter where you are: I follow Megan McCann (@fueledforsport) who I think has some very helpful tips about nutrition and staying fueled. (I'm not paid to promote her, I just like her advice, found it helpful and thoughts others may as well).

Here are my top suggestions for eating healthy while on the go:

Hydration First...Hydration Always

Travel often makes us forget to hydrate, but staying hydrated is vital for performance and recovery. Of course, as athletes we know to drink water or hydration drinks (make sure to ask your doctor or someone you trust before consuming any supplemental drinks) as a way to keep fit and strong during long practices or sessions. But we can also get so consumed with working on our sport that we don’t focus on it. Carry a reusable water bottle and refill it regularly. If you need electrolytes, opt for coconut water or mix packets to add to your water, rather than sugary sports drinks. Be sure to check how much hydration you need by talking to a trainer or a medical professional. There are also some cool apps and smart bottles that help you track your hydration throughout the day.

Pack Smart Snacks

Preparation is key. The food at venues or tournaments is rarely healthy or intended for athlete diets. And usually practice areas don’t have any options at all. Before heading out to practice or training, stock up on portable, nutrient-rich snacks. Think trail mix with nuts, seeds and dried fruit, protein bars, whole-grain crackers, and fresh fruit like apples or bananas. When you find something that works, stick with it. These quick grab snacks are lifesavers when you’re stuck in transit or between bouts, ensuring you have energy without resorting to processed or sugary options. My nutritionist recommended pretzels and organic gummies with a low sugar electrolyte drink between bouts. Bananas are also great for preventing muscle cramps and foods like dill pickles help to replace the salts your body loses.

Choose Balanced Meals

Meals are always hard because you can’t control the menus at restaurants or food courts. If possible, buying food and cooking it is always the best option. But if you’re at restaurants or food courts, aim for meals that balance protein, carbs, and healthy fats. For example, grilled chicken or fish with rice and steamed vegetables is a better option than fried or heavy dishes. If there’s a salad bar, load up on greens, lean protein, and nuts/seeds. Avoid empty-calorie snacks like chips and focus on whole foods.

Timing Matters

Don’t skip meals! Just like in fencing, timing matters. Fueling your body consistently helps maintain energy levels. If your schedule is packed, try eating smaller meals more frequently throughout the day. This helps avoid overeating before a big event while keeping you ready to perform. By having snacks handy, you are less likely to go long stretches without fueling which helps performance and recovery.  Even little bites whenever you can will pay off throughout the day.

Be Flexible

Travel doesn’t always go as planned - delays happen, and food options might be limited at airports or rest stops. Sometimes fencing events start at 8 am but the hotel breakfast doesn't open until 8 am. We pack our own bagels, just in case there are no breakfast options available. And don’t stress over it either - sometimes a poor option is better than no option at all. Stick to your core principles (balance, hydration, and whole foods) while adapting to the situation and you’ll be sure to be as properly fueled as you can be.

With preparation and smart choices, you can stay on top of your nutrition and be ready to perform your best!