Travel Nutrition For the Student Athlete

Admin
Oct 14
2 min read

Traveling for competition often means grabbing meals at airports, hotels, or restaurants instead of your usual kitchen. While this can feel challenging, eating out doesn’t have to throw off your performance nutrition plan. With a little strategy, you can make choices that keep you fueled, recovered, and ready to perform.

Think in Building Blocks

When looking at a menu, break it down into performance “building blocks”:

Carbohydrates – for energy (rice, potatoes, pasta, bread, fruit)
Protein – for muscle repair (chicken, beef, fish, eggs, beans)
Healthy fats – for sustained energy (avocado, nuts, olive oil, salmon)
Color – fruits and vegetables for vitamins, minerals, and antioxidants

If your plate has at least one of each, you’re covering your bases.

Breakfast on the Go

Good picks: oatmeal with fruit and nuts, eggs with toast and fruit, Greek yogurt parfaits, whole-grain bagel with peanut butter.
Watch out for: heavy pastries or greasy breakfasts that may slow digestion before training or games.

Lunch & Dinner Choices

Airports or fast-casual spots: look for grain bowls, burrito bowls, or sandwiches with lean protein, veggies, and a carbohydrate source.
Sit-down restaurants: grilled chicken, steak, or fish with a side of rice or potatoes and a vegetable is a balanced choice.
Hotel dining: don’t hesitate to ask for substitutions—swap fries for a baked potato, salad, or extra veggies.

Pre-Competition Meals When Eating Out

Stick with familiar foods, even at restaurants. Your body performs best when you fuel with what it knows. Aim for:

3–4 hours before competition: pasta with marinara and grilled chicken, rice with teriyaki chicken, or a turkey sandwich with fruit.
1–2 hours before competition: something lighter, like a bagel with jam, fruit with a granola bar, or toast with nut butter.

Hydration at Restaurants

Choose water or milk most of the time.
Sparkling water with lemon can be a good alternative if you want variety.
Save sodas and sweetened drinks for after competition if desired—they can cause energy spikes and crashes.
Carry electrolyte packets for on the go (My favorites are Nuun, LMNT, Ultima, Gatorlytes, Drip Drop)

Key Tips for Eating Out on the Road

Scan menus ahead of time—most restaurants post nutrition and ingredients online.
Prioritize protein—make sure every meal has a solid source.
Don’t skip carbs—they’re your main energy source as an athlete.
Keep it simple—don’t overload on sauces or fried foods, which can upset digestion before training or games.
Pack a backup snack—if the restaurant options fall short, you’ll have something reliable.