We don't need to lecture you. Maintaining proper nutrition is essential for runners, especially when travelling.
We’ve discussed how to stay fit whilst travelling, but here we try to tackle one main issue: fuel on the go.Â
Eat well on the go with this guide to running and travel nutrition tips.
Good nutrition helps fuel your performance and aids in recovery.
We all (probably) know that much.
And whether you’re preparing for a race, embarking on a running tour, or simply keeping up with your training routine while on the road, good nutrition is important.Â
On a Run Weekends running tour, it’s pretty much all go go go. So, how do we manage to stay fit whilst on the go? What do we do for nutrition when in a foreign country? Is it possible to keep healthy?Â
We think yes. Absolutely, yes!Â
Here are some practical nutrition tips to keep you energized and healthy, no matter where your running journey takes you.
1. Plan Ahead
First and foremost is planning and preparation.
Where are you going? How long for? What will be available, and what not? What kind of running will you be doing?Â
These are all questions you should be asking yourself when planning for a running tour.Â
Heading to a foreign country, it’s always wise to make sure that the things you are used to are available for purchase. Alternatively, bring your own! It’s always a good idea to eat things your stomach is more familiar with - especially if you’re going for a longer run such as a marathon. You might be heading to a more remote location where things may not even be available for purchase.Â
If you have the space, the best solution is to bring everything you will need for all your runs with you. If not, we improvise!Â
- Pre-Trip Preparation
Research Food Options
Look up restaurants, cafes, and grocery stores at your destination to identify healthy food options.
Pack Snacks
Bring non-perishable snacks such as nuts, dried fruit, energy bars, and nut butter packets to avoid unhealthy food choices in a pinch.
Meal Prep
If you have access to a kitchen, prepare some meals in advance to take with you.
2. Stay Hydrated
Apart from food, water is absolutely essential for your best nutrition practices when on a run.
And just like food, it’s best not to put something too foreign into your body.Â
Make sure to check beforehand if the country or area you’re going to has safe drinking water. If not, bring a water filter with you or make sure to buy bottled water when possible.Â
Check the weather beforehand and if you’re moving to a particularly hot or humid environment, make sure your water intake reflects the sweat and water you’ll be losing at a probably much more rapid pace than usually.
If you’re running somewhere more remote, make sure to have enough water with you or have water sources clearly planned out. Â
- Hydration Tips
Water Bottle
Always carry a reusable water bottle. Many airports and public places have water refill stations.
Electrolytes
Bring electrolyte tablets or packets to add to your water, especially if you’re running in hot or humid climates.
Monitor Intake
Aim to drink water regularly throughout the day, not just during your runs.
3. Balanced Meals
As well as fuelling on your run, you want to make sure you’re still eating well in-between runs.
This will help with both performance and recovery.Â
But how can you do this whilst travelling at the same time?Â
It’s important to enjoy yourself when on holiday. But this doesn’t have to be at the expense of your health! You can be a conscious eater on holiday too and still enjoy all the delicious foods there will be on offer.Â
- Macronutrient Balance
Carbohydrates
Prioritize complex carbohydrates such as whole grains, fruits, and vegetables to provide sustained energy.
Protein
Include lean proteins like chicken, fish, tofu, beans, and dairy to support muscle repair and recovery.
Healthy Fats Incorporate healthy fats from sources like avocados, nuts, seeds, and olive oil for energy and satiety.
- Meal Ideas (Breakfast)
You’ll probably be eating out a lot on your running tour, but breakfast might be something you can add some extra nutrients too or even bring along with you. If you want to get something good down you in the morning, you can bring some oats and nuts with you to make porridge.
You could also consider bringing some protein powder to make a smoothie, or anything else nutritious that works for you and is easy to pack!Â
Of course, you don’t have to prepare your breakfast and many hotels will offer a buffet breakfast - perfect to get a diverse selection of nutrients!Â
4. Pre-Run Nutrition
Your nutrition pre-run will be the same whether you’re on a running holiday or whether you’re at home. The same rules apply! But it is important not to forget about them.Â
- Pre-Run Meal
Timing
Eat a balanced meal 2-3 hours before your run. This meal should be rich in carbohydrates, moderate in protein, and low in fat and fibre to avoid digestive discomfort.
Examples: Whole-grain pasta with marinara sauce, a turkey sandwich on whole-grain bread, or a smoothie with banana, berries, and protein powder.
- Pre-Run Snack
Timing
Consume a light snack 30-60 minutes before your run to top off your energy levels.
Examples: A banana, a handful of pretzels, an energy bar, or a small bowl of oats.
5. During the Run
- Mid-Run Fuel
Short Runs
For runs under 60 minutes, water is usually sufficient.
Long Runs
For runs over 60 minutes, consider bringing energy gels, chews, or sports drinks to replenish glycogen stores and electrolytes.
Portable Options
Energy Gels: Convenient and easy to carry, providing quick energy.
Chews: Provide a slower release of carbohydrates and can be easier on the stomach.
Sports Drinks: Combine hydration with electrolytes and carbohydrates, suitable for longer or more intense runs.
6. Post-Run Recovery
The best reward!Â
- Post-Run Snack
Timing
Consume a snack within 30 minutes of finishing your run to kickstart recovery.
Examples: Chocolate milk, a smoothie with protein powder, a protein bar, or a banana with nut butter.
- Post-Run Meal
Timing
Eat a balanced meal within 2 hours of finishing your run.
Components: Include a good mix of carbohydrates to replenish glycogen, protein to repair muscles, and healthy fats.
Examples: Grilled chicken with quinoa and vegetables, a salmon salad with mixed greens and avocado, or a stir-fry with tofu, brown rice, and colourful veggies.
7. Adapting to Local Cuisine
- Embrace Local Foods
Incorporate local foods and dishes into your diet to experience the culture and benefit from fresh, local ingredients.
Healthy Choices: Look for local dishes that are rich in vegetables, lean proteins, and whole grains.
- Mindful Eating
Be mindful of portion sizes, especially when trying new or rich foods. Aim for balanced meals even when dining out, combining vegetables, protein, and carbohydrates.
8. Supplements
Finally, you can consider taking a multivitamin to cover any potential nutrient gaps while traveling.
Depending on your dietary needs, you might benefit from supplements like vitamin D, omega-3 fatty acids, or probiotics.
You could also consider magnesium to help your muscles relax after longer runs/more intense workouts!
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