Snacks are an important component of the eating plans of most athletes.  Regardless of whether you are self-catering or relying on others while ‘on the road’, it is a good idea to take extra food to supplement your meal arrangements. Depending on the travel destination this may consist of:

• favourite foods which are unlikely to be available at the destination
• supplies to compensate for poor nutritional quality or unsafe meals
• snacks to supplement shortfalls in organised catering
• special sports foods or supplements which are a regular part of your nutritional regime or competition preparation

Useful Food for Travelling

General Snacks

• cereal bars
• dried fruit and nut mixes

When Food Availability is Limited or Food Safety is an Issue

• dehydrated meals e.g. low fat 2 minute noodles, flavoured rice
• canned meals e.g. spaghetti, baked beans
• snack packs of fruit
• juice concentrate
• foil sachets of tuna or salmon
• spreads e.g. Vegemite, jam, honey
• dried biscuits, crackers or rice cakes
• long-life cheese (e.g. cheesesticks)
• powdered liquid meal supplements

Sports Foods

• powdered sports drink
• powdered liquid meal supplements
• sports bars
• gels

Useful Equipment for Travelling

• single cup heater to boil water
• snap-lock bags or plastic containers
• large plastic bowl and cutlery
• herbs and spices stored in film canisters to jazz up “ordinary” tasting meals

The weight of food supplies needs to be considered, especially if flying. Research the food availability at your destination as thoroughly as possible to avoid taking unnecessary supplies.   Pack powdered or concentrated products where possible e.g. powdered milk, concentrated juice, dried fruit. Remove any excess packaging from products – snap-lock bags are a good lightweight alternative to tins jars and boxes.  Divide supplies among team members or send a package of supplies ahead to avoid paying for excess baggage. Remember to check with customs/quarantine regarding foods that are restricted from entering certain countries.  Check to see if any taxes will be applied.

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.