Unusual eating times, inactivity and increased fluid loss during transit can all interfere with performance for the first few days after arrival.  On tours where athletes are constantly on the road, the impact of travelling can become a long-term problem.  Whether travelling overseas on a long flight, or a couple of hours by road or rail, planning and preparation are the keys to successful eating while on the move.

Meals and Snacks

Some athletes may find it difficult to meet their nutritional needs while travelling and could be at risk of poor fuel stores or weight loss.  Alternatively, excessive consumption of meals and snacks can lead to unwanted body fat gain.  Several strategies can be undertaken to minimise these risks to performance.

• When flying, contact the airline well in advance of departure to find out if special meals are provided (e.g. low fat, vegetarian, sports), what they consist of and the timing of the meals during the flight.
• Plan your food intake in advance and decide which meals you need, and whether your own snacks are also required.
• On long flights try to adopt the meal pattern you will have at your destination. This will help to reduce jet lag and adjust your body clock.
• Forced inactivity when travelling often leads to boredom. Pack plenty of activities to keep yourself occupied.  Reading material, travel games, playing cards, and music can all help to fill in the hours of unaccustomed “down time”.
• Athletes with reduced energy needs may not need all the meals and snacks provided during flights. Drinking fluid and chewing sugar free gum can decrease the temptation to snack excessively during flights.  Alternatively, pack your own snacks and decline the in-flight service.
• When fuel needs are high, pack extra high carbohydrate snacks to supplement the food provided in-flight.
• When travelling by road, pack your own supplies, stick to your nutrition plan and avoid being tempted to stop at shops along the way.
• Pack a supply of snacks in case unexpected delays cause you to miss meals.  However, don’t be tempted to eat them just because they are there.

Good snack choices include cereal bars, sports bars, liquid meal supplements, fruit, and dried fruit & nut mixes. High fibre snacks can be useful (e.g. wholemeal breakfast bars, dried fruit) if you tend to become constipated on long journeys.

Fluid

Air-conditioned environments and pressurised cabins increase fluid losses from the skin and lungs. The risk of becoming dehydrated is high, especially when travel times are long. Symptoms of dehydration may include headaches, tiredness or slight constipation. Although fluid is provided regularly when flying, the small serve sizes are usually insufficient to maintain hydration.  When travelling by road or rail, hydration is entirely your responsibility.

Take your own fluids when travelling. Water, sports drinks, juice, soft drink, tea and coffee are all suitable.  Sports drinks provide a small amount of sodium that helps promote thirst (increases the volume of fluid consumed) and decreases urine losses (reduce trips to the toilet). Caffeine-containing fluids such as tea, coffee and cola drinks may cause a small increase in urine production, but can still assist with overall fluid balance. Try to drink adequate volumes (e.g. 1 cup per hour) to maintain hydration. Avoid alcohol when travelling.

This fact sheet is based on AIS / National team athletes and is therefore specific to these athletes. Written by AIS Sports Nutrition, last updated December 2009. © Australian Sports Commission.