Nutrition While Traveling for Matches

What should I eat while I'm on the road?

Have you ever had this dilemma while traveling for matches?

Before we get into the specifics, I want to preface this article by saying that these are general guidelines. Everyone is different and responds differently to certain foods and supplements.

Traveling for matches and tournaments often presents challenges in regards to nutrition. If you don’t prepare the right way, you may find yourself lacking the proper energy to be on top of your game, when it counts.

First and foremost, packing your meals/snacks is really the best option. That way, you know exactly what you are eating and where it came from. This is a little easier when it comes to snacks while traveling vs main meals. However, it does get a little trickier when it come to post game, especially if the game is scheduled for a late kick-off, there tends to be nothing open, or there are limited options.

Hydration

Liquid IV is a good option for hydration, especially as air travel causes more significant dehydration than driving. Pedialyte is also another option but there has been some cases of stomach issues and over-hydration if you consume too much (yes that is a real thing).

Snack Options

These are some good healthy options for snacks that will help keep you sustained while traveling.

• Mixed Nuts

• Hummus and Veggies

• Dried Fruit (unsweetened) - Apricots, Bananas, Kiwis, Strawberries, Mangoes are all good options

  Avoid raisins as they are full of sugar

• Tuna Packs with Crackers

• Beef Jerky

  Avoid overly sweet & overly spicy flavors.

• Saltine Crackers

• Fresh Fruit - Apples, Oranges, Berries

• Belvita Bars

  Avoid high protein bars - anything over 30g

Pre-Match Meals

You typically want to eat these 4-6hrs before your match to give your body enough time to properly digest the food. It can sometimes be hard to find good places to eat when you’re on the road but most cities seem to have a Panera, Tropical Smoothie or something similar.

Carbs are going to your primary energy source, however you don’t want to overload them, and you want to keep the fiber content low. Fat will be your next energy source, but the same rule applies, don’t overload and keep the fats healthy. Protein will keep you satiated but try to keep the amount of protein between 20g-30g per serving. Too much Carbs, Fats, and Proteins will cause the body to slow digestion down, so its very important to not overeat.

• Sandwiches/wraps with lean meat (chicken or turkey)

• Fruit

• Smoothie with berries, no more than 30g protein

• Avoid salads - they take too long to digest

• Avoid high sugar drinks and cookies

Half-time Snacks

• Haribo Gummy Bears - Dextrose Sugar

• Oranges

• Banana

• Granola Bars

Post-Match Meals

Immediately after the match 2 scoops of Endurox R4 will help with replenishing carbs and start the recovery process. It acts as a nutrient partitioning agent which will make it easier to break down food from your next meal and have your body absorb nutrients more effectively.

Majority of the time it’s okay to splurge for your post-match meal because you have exhausted a lot of energy and depleted your body of key minerals and nutrients. However, it is always important to still follow good healthy eating guidelines if you are serious about recovering quickly.

There are always going to be small towns that won’t have places open by the time the game finishes, which leaves little to no healthy food options. On these rare occasions, you can always get something from the grocery store or restaurant to have after the match. Yes, it takes a bit of planning but if you want to give yourself the best nutrients to recover, it’s going to take a bit of planning. If you really get stuck and the only options open are fast food restaurants, try and pick the healthiest option on the menu like grilled chicken, salad or a wrap.

• Lean Meat and Veggies

• Pasta

• Salads with Spinach or Romain Lettuce

• Fruits - especially pineapple, mango, kiwis.

  Avoid iceberg lettuce

  Avoid fried foods and sweets

• Avoid heavy sauces like alfredo

• Alcohol is ok but don’t have more than 1-2 drinks - it significantly slows the recovery process