Published SKATING Magazine Article: travel nutrition
Written by Dana Sivak, MS, RSN, CSSD, LDN and Carrie Aprik, MS, RDN, CSSD, LDN (SKATING Magazine, March 2022 Issue)
Traveling for the sport you love can lead to some of the best adventures and most fulfilling memories that you experience in your skating career. It can certainly come with challenges as well, especially from a fueling perspective. However, with a proactive approach, these challenges can be successfully managed. Prior to departure, ask yourself some key questions: How can I best prepare my body for travel? What do I need to have with me to stay consistent with my normal fueling plan? What is available at my destination? Are there any food safety considerations? Taking time for these preparations ensures that your body has fuel available when it counts the most, maximizes recovery between short and long programs, and minimizes the risk for illness and food-related distractions. From local to international travel, having a game plan in place for your nutrition prior to departure is key for maximizing your performance potential!
Pre-Departure Preparation
While no foods (or supplements) can truly “boost immunity” beyond its natural capabilities, there are many foods that help support immune function. High-antioxidant plant foods, such as citrus fruits, garlic, dark greens, and even green tea contain a slew of plant chemicals, vitamins, and minerals that fight infection and inflammation. Fermented milk products, like Greek yogurt and Kefir, contain probiotics, beneficial bacteria that live in the digestive tract and can help fight travel-related gastrointestinal stress. Incorporate foods from this list daily at least 2-4 weeks before departure.
USOPC Sport Nutrition Team (2020). Immune System. Team USA. https://www.teamusa.org/nutrition
In the weeks leading up to travel, it’s also important to assess what the key parts of your daily fueling and hydration strategies are, and what foods and products you consistently consume. If you have applesauce before every session, make sure to pack enough applesauce for the number of practice sessions you’ll have on the road. Take note of your preferred eating times, and apply these habits to your competition schedule. Make sure to research the location you’re traveling to for available grocery stores, keeping in mind the type of transportation you will have access to. This will help you narrow down what you need to bring and what you can buy when you get there. Also, explore local restaurant options and menus. If you eat pasta before every competition, find a restaurant in the area that serves your favorite dish – you can even make a reservation!
Of course, there are locations where maintaining your normal fueling habits can be more challenging. In particular, locations where grocery stores are not close by, restaurants that only serve unfamiliar foods, or areas of the world that present significant food and water safety concerns. In these instances, packing meal-replacement options that can be prepared in a hotel room is a great strategy. Choose items that are shelf-stable, lightweight, provide carbohydrates and protein, and can be prepared with minimal tools or appliances. You can even throw in packets of your favorite sauces and spices! Examples of travel-friendly foods to consider packing include:
Dry rice or quinoa
Instant potatoes
Tuna, chicken, or salmon
Dried edamame or chickpeas
Dried or freeze-dried fruit
Just-add-water camping meals
Canned beans or lentils
Oatmeal packets
Shelf-stable milk cartons
Cereal
Check with the hotel to determine if water kettles, microwaves, refrigerators, and/or utensils are available. Or, you can bring your own kettle, travel-sized blender, and disposable bowls and utensils, provided you have the packing space and proper electrical converters.
Should water quality be an issue at your destination, check with the organizing committee on the availability of bottled water. Also, look into water purification tablets or solutions, and/or water bottles with filtering features. Camping stores have a wide variety of water purification options.
On the Ground Implementation
While en route to your destination, carry fluids and snacks for long hours in the car or plane, and in case of flight delays or traffic. Foods with fiber, quality fats and/or protein will keep you feeling full and satisfied longer than traditional snack foods that are mainly carbohydrate-based (like crackers, chips, fruit snacks, and pretzels). Reach for fresh or dried fruits or veggies, nuts or trail mix, jerky, dried edamame, or popcorn. Steadily sip on plain water or low sugar fluids to meet the recommendation of consuming 1 cup of fluid per hour in flight. Examples include unsweetened tea or coffee, sparkling water, or electrolyte enhanced waters. However, don’t feel like you need to go overboard with fluids - chugging limits absorption and leads to more bathroom stops. Follow your thirst!
Once you arrive at your destination, rest and get acclimated. Attempt to adjust sleep and eating times to the local time zone as soon as you arrive. Use your downtime to map out your schedule for the days ahead, plugging in meal and snack times according to practices and events. Take time to safely explore your surroundings and check your preparation work – what grocery stores and restaurants are actually accessible, appealing, and safe?
When the time comes to hit the rink for your events, don’t forget your packed or recently purchased fueling and recovery options. Your confidence should be high, knowing that you’ve done everything you can to maintain energy levels, minimize gastrointestinal disturbance, and feel like you have a “home ice advantage” while on the road!