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Travel nutrition tips for athletes

Posted Oct 01 2013 7:59pm








Traveling Nutrition TipsBy Marni Sumbal, MS, RD, LD/N
Trimarni Coaching and Nutrition, LLC

It’s exciting to race on a new course but the downside is limited access to familiar foods. If you’ve ever eaten oatmeal with a fork, heated with water from a hotel coffee maker, you know that destination races require a bit of flexibility and creativity and come with challenges.
Be prepared to race at your best no matter the location. Although there’s no place like home, racing nutrition involves eating a reasonable amount of energy-dense, clean (and safe) food to meet the demands of your upcoming race.
Traveling nutrition tips:
  • Stay hydrated: Bring an empty 20-28 ounce water bottle when flying and fill after security. If driving, bring plenty of water for traveling and racing. 
  • Snack frequently: to control blood sugar and to ensure adequate fuel for race day, stock-up on energy dense foods like trail mix, cereal (ex. granola), bars and raisins along with washed fruits and veggies (chopped/sliced).
  • Do your research: Google it! Check out what’s on the road or around your hotel and review online menus for needed dietary needs (Ex. vegetarian, gluten-free, etc.). Consider food options that can be found at gas stations (ex. milk, bananas), CVS (cereal, oatmeal, nuts) and grocery stores (hard boiled eggs, nut butter, bread, yogurt, produce) to help make your stay a little more like home.
  • Plan ahead: Bring as much as you can that is familiar to you. If you aren't able to travel with silverware/plates/bowls, the hotel my have options to help with meal prep and eating.
  • Amenities: Does your hotel room come with a refrigerator, coffee maker and microwave  or a continental breakfast (which may not be open before your race start)? These will help make your stay a little easier as oppose to dining out every meal.
  • Eating out? No worries! Check out these options for your favorite pre race meals:- Oatmeal: McDonald's, Starbucks, Au Bon Pain, Jamba Juice, Panera Bread.
    - Egg white sandwich: Subway, Dunkin Donuts, Einstein Bagels, Panera Bread
    - Baked potato - Wendy's
    - Grilled chicken sandwich: Chick-fil-A (comes with a fruit cup), Carl’s Jr., Wendy’s (hold the BBQ sauce) and McDonald’s (hold the mayo).
    - Veggie burger and garden salad - Burger King
    - Veggie sandwich and soup – Subway, Panera Bread
    - Burrito or burrito salad bowl (vegetarian options available) - Moe's Southwestern Grill
                                                                                                                                                                

    IRONMAN.COM

    Reheat, repeat: Smart Meals for traveling triathletes

    Including two hotel friendly creations - yum!

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