Travel doesn’t have to sabotage your fitness and nutrition goals. With a little preparation, you can find healthy options to meet your nutritional needs and help you feel your best while away from home.

STAY HYDRATED

Start early; even a few days before travel begins. This will help with any potential water retention and sluggish digestion while traveling. Add electrolytes to water and pack single serving electrolyte sticks. Keep your hotel room stocked with plenty of water.  I like to treat myself to higher quality water that I normally wouldn’t on a regular basis at home. 

PACK HEALTHY SNACKS & MEALS 

Portable healthy snacks are a lifeline when healthy food options aren’t available or convenient. Some of my favorites are: 

• Grilled chicken in bite sized portion
• Protein powder measured in sandwich baggies or prepackaged servings.
• Almonds, pumpkin seeds or other nuts
• Low sugar beef jerky and beef sticks 
• Apple slices, mixed berries
• Protein bar, low sugar
• Boiled egg
• Nut butter (single serving packs), 
• Dry oats and flax seeds, *when staying in hotel room I add water, protein powder and nut butter- heat in a coffee cup in the microwave. Pre-measure your serving size and pack in a sandwich baggie. 
• Rice cakes (Add nut butter or a serving of almonds)
• EAA’s are helpful when protein intake is limited. I like @perfectamino 💪

Packing your own food, especially protein is a plus! There are several meal prep bags and containers that make this more convenient. If flying, TSA will require that ice packs be completely frozen. I’ve had my food searched many times, but it has always made it through security. Putting your protein powder in checked baggage tends to work better than carrying it in unlabeled plastic baggies. I pack an empty shaker bottle to mix protein and electrolytes.

Meal prep company, Icon Meals has reduced stress tremendously when traveling! They provide chef-prepared meals and can ship directly to your destination.  https://iconmeals.com . Use code VICKI for a discount on your purchase. 

REQUEST A REFRIGERATOR

With advanced notice, many hotels are happy to provide a refrigerator at no additional charge. You’ll want to keep food cool especially if you’re staying multiple days in the hotel room. I like to travel with my protein, rice or other carbs.  Upon arrival, I shop at a local grocery for bagged salad and veggies. If you’re not packing your own protein, you can likely find rotisserie chicken and tuna at the store. 

OPT FOR PROTEIN, HEALTHY FATS AND TIP TOE AROUND CARBS

Convenient carbs are usually overly processed. Think… whole minimally processed foods as your best source of fuel. If eating out, select meals that have a protein, veggie and healthy fat.  I am not saying skip carbs completely if that’s not part of your plan. Be selective with carbs and avoid highly processed bakery items, chips, crackers, bread, etc. 

PACK WORKOUT CLOTHES AND SHOES

If you have your workout gear, you’re more likely to use them! Staying active when traveling can help you feel better and less likely to be tempted by unhealthy foods. This helps keep your metabolism and muscle gain stoked! When possible, select hotels that provide a gym. If that’s not an option, resistance bands are an inexpensive investment, travel easily and can be used in any setting. 

PACK YOUR SUPPLEMENTS

If you have a regular supplement or vitamin regiment, continue that while you travel. It’ll help you get right back on track when you get home and keep your body functioning at its best while you’re away. Digestive issues are a common complaint for many people when traveling. Digestive enzymes can be helpful along with a magnesium supplement to help with regularity. 

IS YOUR TRIP FOR WORK OR PLEASURE? 

If you’ve been consistent with a nutrition plan and workouts, it’s likely that a few days off-plan will not harm your progress. Assess where you are with your goals and if discipline is required to keep you on track while traveling. Vacations should be fun, relaxing and time to connect with family and friends. Focus on creating memories and enjoying the moment. Choose foods that help you feel energized and at your best! If a cocktail doesn’t fit that scenario, skip it or keep it to a minimum.