It’s getting to be that time of the year where all sports are going in different directions traveling for games and meets. Traveling can be the trickiest part of maintaining a healthy, “clean” diet. Whether there is a coach planning meals and providing snacks or you have to pack your own, here are a few tips to keep you on track, competing hard, and staying healthy.

The #1 Tip: HYDRATE!
Hydrating doesn’t just start when you get to your destination, it starts about 2-3 days prior to the trip. Start hydrating a little extra leading up to your trip to beat jet lag (or bus lag). Each time you get on the bus or plane, your water bottle should be full. Sports drinks are alright, but I wouldn’t recommend more than 1 per day. Water is the best option! The goal: 1 gallon per day (shoot for everyday, not just travel days).

#2: Conquering Continental Breakfast
This can always be a bit of a tricky spot. The best options are typically:
Plain Oatmeal with Peanut Butter and a Banana – a basketball, football player, or thrower may need 2 packets. Add peanut butter and a banana instead of using the sugar-laden pre-mixed junk.
Eggs – not the best option, but not the worst. Add a scoop of eggs with your oatmeal and you have a pretty well-rounded breakfast.
Yogurt – a great option to supplement your oatmeal (bonus if it’s Greek yogurt). This is also a good snack to grab and eat in an hour or so.
Fresh Fruit – you can never go wrong with some fresh fruit. Put a banana in your oatmeal to give it more substance. An apple with peanut butter would also be a great option (and also a good snack option for later in the day).
Whole Wheat Toast, English Muffin, Bagel with Peanut Butter – a staple at hotel breakfasts and not the most terrible option out there. Pick the oatmeal first, but if that’s not available, an English muffin or bagel would be fine. Pick peanut butter instead of cream cheese and add a piece of fruit for a well rounded start to the day.

#3: Pre-Game Meals
First of all, don’t eat anything weird. Hopefully the day of a game isn’t the first time you decide to try sushi, just stick with something that will sit well in your stomach and will give you the energy for the event. Avoid foods high in fat, sometimes that may not feel very good when you start competing. It’s a good idea to eat a fairly normal meal, but nothing that will weigh you down too much, about 3-4 hours before a competition. Something such as chicken, rice, and veggies or spaghetti, meatballs, and a side salad. As your event gets closer, eating a snack such as a granola bar or almonds and a small sports drink will give you a readily available source of energy. This could be eaten about an hour or so before game time.

#4: Post-Game Meals
If you’re going to ‘splurge’ on a meal, now is the time to do it. (Sorry, that doesn’t mean eat a whole pizza and a bag of Cheetos.) You just depleted your energy stores during your game, so it’s time to replenish them. A meal with carbohydrates will help replenish your glycogen stores and consuming more protein will help your muscles recover faster. If you have a game the next day, or are at a two-day track meet, think of this as another “pre-game/pre-meet” meal. It should be “3D” and contain protein, carbohydrates, and veggies. 
Some good examples would be:
Spaghetti + Meatballs + Salad
Chicken + Rice + Veggies
Pulled Pork + Baked Potato + Veggies

If you need a snack before you go to bed, almonds or mixed nuts are a great choice. You can never go wrong with fruit. Even a cup of milk or a yogurt would be a good evening snack.

#5: On-the-Go Convenience Store Options
Fruit
Granola Bars
Trail Mix
Almonds
Pretzels
Mixed Nuts
String Cheese
Popcorn (not drenched in butter)
100% Fruit Juices

Other Tips and Things to Bring:
Oatmeal Packets – plain or make your own with Ziploc bags, then you always have a good option for breakfast or a quick snack.
Natural Peanut Butter – to add to your oatmeal or to dip your apples and bananas in
Fruits such as bananas, apples, oranges
Granola bars/protein bars – no one wants hanger to kick in on a long bus ride, trust me.
Earplugs – Seriously, earplugs can be a life saver. Snoring roommate? Earplugs. Loud guests in the hallway? Earplugs. (Just be sure to turn up your alarm an extra notch.)

Safe travels!
Coach Cota