Travel Advice
The Sports Dietitians at the AIS have provided their top tips to consider when travelling to various destinations throughout the world. We have called upon our own travel experiences with AIS teams, and used information provided directly from sports dietitians, athletes, coaches and support staff via our Travel Log.
- Croatia
- France
- Germany
- Greece
- Italy
- Malaysia
- Thailand
- United Kingdom
- United States of America
- Vietnam
- Western Samoa
Croatia
Avoid supermarkets on Sunday if possible - fresh foods such as vegetables and meat are typically stocked on about Tuesday. Smaller supermarkets are sometimes better than the larger ones and have a better range of fresh produce and bread.
Low fat yoghurt is available but food labels can be difficult to read so you need to look carefully. Chicken is not common but turkey is a good substitute and is much cheaper.
Fresh seafood can be found in Zadara and Spit. Local fishermen sell it direct to the restaurants (and sometimes public) in the afternoon and it is sold on the table that evening.
"Look for B&B accommodation on the internet. Most houses have about 3 levels with different apartments on each level so there is lots of room to rent out. I found accommodation to be clean and separate from the owners so it was possible to be completely independent. Rooms are cheaper and bigger than hotels or hostels."
Belinda Stowell - athlete
France
French cuisine heavily uses high fat ingredients such as butter, oil, cream and cheese. It is important to be aware that many meals are energy-dense. In some cases, it is possible to request changes to the cooking methods. However, in most cases the best option is to reduce your serve size.
Vegetarian meals can be limited in France. Animal fats such as butter, pig's fat and goose fat are commonly used in cooking. You will need to ask carefully about cooking methods and ingredients to ensure your meals are animal-free.
Most shops, except restaurants, close for two hours in the middle of the day. If you are catering for yourself, shop early or the previous day to avoid missing out on lunch.
A good range of sports foods can be purchased from Decathlon Sports Stores and cycle stores. Decathlon stores are found in most larger metropolitan areas. You will find many familiar brands. However, avoid selecting anything you are unfamiliar with. If you have a favourite product, it is safest to take it from home.
Cereal bars similar to those available in Australia are difficult to find in France. Many French cereal bars are small, chocolate-coated and higher in fat. Granny Bars are the best option available. However, it may pay to take a supply from home.
French bread is best bought on a daily basis as it has a limited shelf-life. Many French buy bread fresh for each meal! Bread can be heavy and require a lot of chewing in France. A small baguette is equivalent to 3-4 slices of bread.
Most of the milk in France is UHT. You will find it on the supermarket shelf rather than in the fridge. A variety of fat contents are available.
"Our European training base is in the Savoie region of France, an area famous for 'fromage' - that's cheese! I like cheese but it's hard to perform well when eating it at every meal"
Nikki Egyd - triathlete
"Niçoise salad is a great menu stand-by in France. It is available on most restaurant menus and is usually quite cheap. It consists of tuna, boiled egg, salad and either potato or rice. Some fat is provided by the dressing and olives. However, when combined with some crusty bread it is quite a well-balanced meal."
Michelle Minehan - dietitian
Germany
Catered breakfasts usually consist of bread rolls, processed meats and cheese. Pack your own cereal and spreads when travelling to Germany.
The main meal is commonly eaten at midday and tends to be a very heavy meal. This may not suit the training regimes of many athletes. Self-catering is the best option. Otherwise you may need to negotiate to switch the meals served at lunch and dinner.
Bread in Germany is surprisingly dense. Rolls and baguettes are more commonly available than sliced bread. A small roll is equivalent to 3-4 slices of bread.
Travel in Germany often requires spending a lot of time on the autobahns. Service stations and road-side eateries provide a limited selection of food. It is important to pre-plan and pack some supplies for long road trips.
"Breakfast in many European countries is often full of meat. We always carry Vegemite with us. There is usually some type of bread available to make toast and sandwiches. It helps to keep things as similar as possible to our usual routine at home."
Robert Newbery - diver
Greece
Most meals at restaurants and tavernas are based on traditional Greek dishes - made with meat, a variety of seasonal vegetables, and olive oil.
Balanced vegetarian meals can be difficult to obtain - recommended choices include omelette, bean dishes and spanikopita (spinach and cheese pie).
Breakfast is not a typical meal for Greeks. It is best to cater for yourself. A good range of breakfast cereals and low fat dairy products are available from corner stores or supermarkets. Fresh fruit and vegetables can be purchased from the supermarket or local weekly market.
Cereal bars are typically higher in fat than Australia products. Many contain large quantities of nuts or chocolate. It is best to bring your favourite bars from home.
A good range of sports drinks is available in many corner shops and supermarkets. Both ready-to-drink and powdered options can be found.
Take careful note of shop operating times - many shops close for the traditional siesta between 2-5 pm and supermarkets usually close on Sundays and public holidays.
"Watch out for the olive oil in Athens - they add lots of it to everything."
Malcolm Page and Nathan Wilmot - sailors
Italy
Large supermarkets can be difficult to find at times. Fortunately, local convenience store are well stocked despite being very small. Beware that opening times will be limited.
Italian bakeries offer a range of tempting slices and tarts. Unfortunately, these are often very high in fat. Quantity and frequency needs to be considered when indulging in these Italian delights.
Pizza can be a great choice in Italy. However, be wary of cheese pizzas - these often have 2-4 types of high fat cheese and are loaded with kilojoules.
"I have mainly travelled through Austria and Italy, and I have learned to be prepared for different foods. For two months straight, all we had were bread rolls with a selection of meats, cheeses and jams for breakfast. You can never beat Vegemite on toast but most hotels don't understand the concept of toast at all."
Toby Kane - paralympic alpine skier
"Expect to find some interesting foods - blood sausage, donkey, horse salami. Always stick to where the locals eat. Don't get conned into eating at a restaurant where the people out the front persuade you to sit down. Seafood can be a concern in some places. Fruit and meat never look as good as in Australia and can be more expensive."
Chris Nicholson - athlete
Malaysia
Many cultural influences are present in Malaysia therefore a wide variety of foods are available. Many traditional Malaysian dishes such as curries and deep fried items are very high in fat. Buffets are popular in Malaysian hotels and a huge range of choices are usually on offer. Even at breakfast you can expect to find curries and stirfries along side European-style cakes and pastries. It is important to focus on your nutritional goals and avoid temptation in Malaysia.
Larger supermarkets stock a good range of Western foods. However, it may pay to take specialty items such as sports bars from home.
Thailand
Food safety is a major issue in Thailand and extreme care needs to be taken at all times. Always use bottled water and avoid foods such as salads, desserts with shaved ice and ice in drinks as these may use contaminated water.
Food hygiene standards of street stalls are often questionable. It is best to stick to major hotels and take supplies from home to supplement your intake. Useful items to pack include cereal, powdered milk, cereal bars, nuts, cheese sticks and convenience meals such as ready-to-eat pasta and noodle meals or baked beans.
Authentic Thai food is often much spicier than food available form Thai restaurants in Australia. Even the most ardent chilli lover may need to request that meals be 'toned down'.
United Kingdom
Eating out is an expensive option in the UK, especially when accounting for the exchange rate. If possible, organise accommodation where you can cater for yourself.
When on the road, convenience stores usually offer a good selection of pre-made sandwiches or rolls. However, avoid overindulging on options such as bakery items, chocolate and lollies.
"I spend seven months in the UK each year so I must be aware of what I'm eating. Watch out for the fatty sauces and mayonnaise on pastas and sandwiches. They love their sauces! My advice would be to take over a book filled with your favourite recipes - you will not only retain a great diet but save money too!"
Benita Johnson - runner
United States of America
All types of food are abundant in the USA - the key is to avoid overindulging. Stick to your nutrition goals and choose carefully.
USA eateries are known for their large serve sizes. Extras such as cheese bread, onion rings or fries often come as standard accompaniments to meals and will often trap you into consuming an excess of kilojoules. Be aware that an entrée is a main meal (and usually a very big one!). Be very specific when ordering your meal. If you find it difficult to pass up food on your plate, consider sharing a meal or removing a portion of your food before you begin to eat.
The USA is the home of the food chain franchise. This means that the same types of restaurants are widely available throughout the country. Most franchises provide a lot of information about their menus on the internet, including nutritional information. This allows you to research options very well before leaving home. Once you have identified some good options, you can be confident of finding the same restaurant at many of the destinations you may travel to.
Many good restaurants are located off the main roads and away from the clusters of big franchises. A good knowledge of the local area can help you uncover some great restaurants. The internet is a great way to discover more about the area. Also try talking to local athletes or dietitians. Local sports dietitians can be tracked down via the American Dietetic Association.
Supermarkets are very well stocked in the USA. It can be mind boggling trying to sort through the array of food on offer. Read food labels carefully. Health food stores carry a range of healthy food items that you would normally find in Australian supermarkets.
Hotel breakfasts typically consist of coffee and a donut especially when you purchase package accommodation deals. Pack a plastic bowl and spoon and buy some cereal, milk, fruit etc. to have in your room.
"Last time I was in the States, it took me a while to work out that when people ask if you want cream in your tea or coffee, they actually mean milk."
Jeff Dowdell - basketball player
"When we travel to the United States, we always stay in hotels, which means we rely on eating out for our meals. The biggest problem we face is having access to suitable snack choices between meals. I always pack my own supply of snack choices, including rice cakes, tinned fruit, a liquid meal supplement and dried fruit-and-nut mix."
Amy Hetzel - water polo player
"Don't be surprised by the colour of cheese in the US, It usually comes in a very strange orange colour. I was game enough to eat it once, and it actually tasted quite normal."
Marty Clark - AIS men's basketball head coach
Vietnam
Food safety is a major issue in Vietnam. Take extreme care at all times. Western hotels are the safest option but you will still need to be careful with high risk foods such as runny eggs and rolled meats with stuffing. Also avoid meals on flights within Vietnam.
Western food products are limited in Vietnam. Even major fast food franchises are yet to infiltrate the country. Take plenty of supplies from home, especially cereal, cereal bars, sports drinks and specialty sports foods.
Meals are usually shared in Vietnam and consist of a selection of hot dishes served with rice. High fat meats are prized and options such as liver are common. Many athletes find they live on rice when in Vietnam as the meat options are unappealing or unsafe. It pays to take some 'back up options' to Vietnam. Useful items include nuts, cheese sticks, ready-to-eat pasta and noodle meals, baked beans, cereal, powdered milk and liquid meals supplements such as PowerBar Protein Plus Powder or Sustagen Sport.
Soft drinks and beer are commonly provided with meals. You will need to make a specific request for bottled water.
Western Samoa
Food safety is a major issue. Take extreme care at all times and stick to major hotels for meals.
Western food is limited. Pack plenty of supplies from home. Cereal bars, sports drinks, breakfast cereal and specialty sports foods should all be taken form home.
Heath Francis