There’s nothing restorative about travel. Sure, once you arrive, it’s exciting to explore different cultures, ride new roads, and see the sights—but the trip itself can sap your energy.
Not like home
The novelty of a new place makes travel exhilarating, but at the same time, nothing is quite the way it is at home, where we’ve optimized our routines and surroundings to suit our needs.
Travel fatigue refers to the collective stressors associated with travel. This can include cramped conditions, hypoxia from air travel or the destination itself, changes in weather, reduced physical activity, mental stress, dietary changes, and more.
The stress of navigating the unknown—combined with travel fatigue and jet lag—can chip away at your hard-earned fitness on race day or leave you feeling drained heading into a big work meeting. In this article, we’ll explore key aspects of travel nutrition to give you tools to make your next travel day a little easier.
General Tips: The 5 Pillars of Travel Nutrition
Familiarity
When you leave home, your pantry and local lunch spots stay behind. Packing a few familiar or comfort foods—items that remind you of home—can help reduce stress. (For fans of Ted Lasso, think of his Kansas care package of little army men and BBQ sauce.)
Familiarity also means sticking to foods that are part of your regular diet when possible. This helps steady digestion and minimize GI issues. Keeping things consistent before a ride, race, or meeting can build confidence in your gut—so aim for firm but flexible.
If oatmeal is your go-to breakfast but only waffles or potatoes are available, make a like-for-like swap:
- Starch for starch (oatmeal → waffles, potatoes, rice, pancakes)
- Protein for protein (eggs → yogurt, milk, turkey sausage)
- Fat for fat (avocado → peanut butter, olive oil, butter)
This approach helps maintain consistency without stressing over perfection. After all, if stressing about having perfect nutrition is an added stress, it’s negating the point of having familiar foods. A helpful tip at home or at the hotel breakfast buffet: aim for a balanced plate with a starchy carbohydrate, fruit or veg, and a lean protein at each meal, making like for like swaps when needed.
Novelty
The flip side of familiarity is novelty—and it’s one of the best parts of travel. Texas BBQ, Chicago-style hot dogs, New England lobster rolls, Canadian poutine—some regional foods are just must-tries.
Many athletes struggle with limited food variety at home, which can add stress when traveling as options are less in your control. Variety is key to covering all your vitamin and mineral needs, and oftentimes a more diverse diet is a healthier diet. So yes, I encourage you to explore the local cuisine and try new things—just time it wisely.
If you’re racing or heading into an important business function, save indulgent or unfamiliar foods for afterward, or if it’s your one chance to try something, eat a small portion at least 12 hours out. Better yet, if possible, build in an extra day or two post-event to enjoy the local scene without constraint.
Tips on Finding Good Local Spots
Eater – Curates some of the best restaurants in cities worldwide, plus great foodie blogs.
Yelp – Crowd-sourced reviews with filters for cuisine, price, and location—ideal for fast, budget-friendly finds.
YouTube – Roll your eyes at vloggers if you must, but search “____Food Guide” or “Where to eat in ___” and you’ll get visual walk-throughs of local gems. A great way to scope out spots before you commit.
Timing and Temperature
Travel is expensive enough. Bringing shelf-stable foods for the journey can save money and help keep your blood sugar steady. My go-to travel snacks prioritize fiber, protein, and whole-food ingredients to prevent energy crashes and curb hunger. I like pairing snacks to hit multiple nutrition goals at once. Some favorites:
- Dried edamame + apple
- Jerky (turkey, beef, salmon) + dried apricots
- Dried mango + pistachios
- Trail mix
- Protein bar + Medjool dates
- Air-popped popcorn + roasted chickpeas
- Chocolate-covered almonds + hard cheese
- Shelf-stable tuna or chicken pouch + whole grain crackers
Bringing whole-food items from home like sandwiches, wraps, and fruit is TSA-legal—but perishable foods (meat, dairy, leftovers) introduce a food safety concern. These items must be kept below 40 °F (4 °C) or frozen, which is tough without access to refrigeration.
Reminder: Liquids or gels >100 mL are still not allowed through TSA, which sadly includes peanut butter, hummus, and cream cheese.
The Temperature Danger Zone
Bacteria thrive between 40 °F and 140 °F, known as the temperature danger zone. Perishable food left in this range becomes risky after:
- 2 hours in a 70 °F environment
- 1 hour at 90 °F or hotter
For cooling hot food:
- You have 2 hours to go from >140 °F down to 70 °F
- And 4 more hours to go from 70 °F to <40 °F
Road trips: Ice packs and coolers buy you time. Grocery stores offer more wholesome options at cheaper prices when compared to fast food, plus you get to stretch the legs or top up ice in the cooler.
Airports or walking around: If refrigeration isn’t available, pack more shelf stable items like whole fruit or a PB&J, Fairlife or Ready-to-Drink shakes that are shelf-stable. Eat it early; when in doubt, toss it.
Sanitation
Last, but not least, Sanitation is key when traveling. Planes and rest-stops are teeming with germs and tight spaces can drastically increase the risk of illness. Lower the risk of self-inoculation:
- Hand-wash 20 s with soap and warm water (The USDA estimates that 97% of people do not do this correctly).
- Use a paper towel to open restroom doors.
- Keep hand sanitizer visible and handy.
- Wipe phones/tablets with alcohol wipes—screens can be filthier than toilet seats.
Final Thoughts
Keep these five pillars in mind—Familiarity, Timing, Temperature, Sanitation, and Novelty—to help you stay fueled, flexible, and ready for whatever your trip throws your way. Whether it’s a race, a ride, or a big presentation, good travel nutrition helps you show up at your best.
The post Travel Nutrition: Strategies for Staying Fueled on the Go appeared first on PezCycling News.
