Helpful Tips: Spring Break and Travel Days

Spring break often brings a change of pace for high school athletes. Some athletes are traveling for tournaments or training camps, while others may be visiting family, going on vacation, or simply taking a break from their usual practice schedule. With travel, different routines, and changes in activity levels, it can be challenging to stay consistent with nutrition.

The key is learning how to adjust your fueling strategy while keeping your body energized and ready to perform.

When Your Activity Level Changes

During spring break, your activity level may look very different than it does during a normal school week. Some athletes compete in multiple games per day, while others may have fewer structured practices but still stay active through recreational activities like swimming, hiking, or pickup games.

If your activity level is higher than usual, you may need:

• More carbohydrates for energy

• More snacks throughout the day

• Increased hydration

If your activity level is lower than usual, focus on:

• Eating balanced meals rather than constant snacking

• Prioritizing nutrient-dense foods

• Listening to your hunger and fullness cues

Even when practices are lighter, athletes still need adequate nutrition to support recovery, muscle maintenance, and overall health.

Navigating Travel Days

Travel days can be unpredictable. Long car rides, flights, early mornings, and delayed meals can leave athletes feeling low on energy if they aren’t prepared.

A good strategy is to pack your own travel fuel so you are not relying entirely on airport or convenience store options.

Athlete-friendly travel snacks include:

• Peanut butter or nut butter packets

• Trail mix or mixed nuts

• Protein or granola bars

• Beef jerky

• Crackers with cheese

• Fruit like bananas, apples, or oranges

• Single-serve oatmeal packets

• Yogurt or drinkable yogurt

These foods are easy to pack in a backpack or carry-on and provide a mix of carbohydrates, protein, and healthy fats.

Eating on the Go

When traveling for tournaments or vacations, you may find yourself eating at restaurants more often than usual. This can still fit into a strong fueling strategy.

Look for meals that include:

• A carbohydrate source for energy

• Lean protein for muscle repair

• Fruits or vegetables for vitamins and minerals

Examples of balanced travel meals include:

• Grilled chicken sandwich with fruit

• Burrito bowl with rice, beans, chicken, and vegetables

• Pasta with marinara sauce and grilled protein

• Eggs, toast, and fruit at breakfast

Athletes don’t need to eat perfectly while traveling, but focusing on balanced meals helps maintain energy throughout the day.

Plan for Busy Competition Schedules

If you are traveling for a tournament or multi-day competition, fueling between games becomes extremely important.

Quick snacks between games can include:

• Pretzels and string cheese

• Banana with peanut butter

• Yogurt and granola

• Chocolate milk

• Smoothies

• Energy bars

These snacks help replenish energy stores and support muscle recovery before the next game.

Stay Hydrated During Travel

Hydration is often overlooked when traveling. Air travel, long bus rides, warm weather destinations, and increased physical activity can all contribute to dehydration.

Athletes should aim to:

• Carry a refillable water bottle

• Drink fluids consistently throughout the day

• Increase fluids if sweating heavily

• Include electrolyte beverages when competing in heat or during long tournaments

Starting competition already hydrated can make a noticeable difference in performance and endurance.

Don’t Skip Meals

When schedules change during spring break, athletes sometimes skip meals and rely only on snacks. While snacks are helpful, meals are still essential for providing the energy athletes need.

Try to maintain a general routine of:

• Breakfast

• Lunch

• Dinner

• 1–3 snacks depending on activity level

Keeping some structure with meals helps maintain stable energy levels even when daily schedules change.

Fuel for Recovery

Spring break can involve back-to-back games or long days of activity. Recovery nutrition helps your body repair muscles and prepare for the next day.

Within an hour after activity, aim to include:

• Carbohydrates to replenish energy stores

• Protein to support muscle repair

Good recovery options include:

• Chocolate milk

• Yogurt with fruit & granola 

• Turkey sandwich

• Smoothie with milk and fruit

• Rice or pasta with lean protein

Spring break travel can disrupt normal routines, but with a little planning, athletes can stay energized and ready to perform. Packing snacks, staying hydrated, and adjusting food intake based on activity level can make a big difference in how you feel and perform.

Whether you are competing in a tournament, traveling with family, or simply enjoying time off from school, remember that consistent fueling supports both performance and recovery. Treat nutrition as part of your training, even when you are away from home.

Stay Fueled- Danielle Phillipps, RDN