Travel Nutrition
Guide
Travel does not have to derail your health. With the right strategies, you can stay on track in any airport, hotel, or restaurant.
Before Travel
Prepare before you leave.
Pack protein-rich snacks: beef jerky, nuts, protein bars, boiled eggs
Hydrate well the day before - flying dehydrates you rapidly
Research your destination and identify food options in advance
If possible, time your fast to align with your flight window
Airport Nutrition
Airports are designed to make you eat poorly.
Avoid fast food and processed airport meals
Carry your own snacks through security where permitted
Prioritise water over alcohol or soft drinks
If buying airport food: eggs, sushi, salads with protein
Hotel Nutrition
Control your environment, even in a hotel.
Find a nearby supermarket on day one and stock essentials
Keep Greek yoghurt, fruit, nuts, and protein bars in your room
Request a room with a mini-fridge or microwave if possible
Avoid relying on the hotel minibar
Restaurant Choices
You can eat well anywhere.
Default to: protein + vegetables + a clean carb source
Ask for sauces on the side - they are often high in sugar and seed oils
Avoid fried foods and heavy pastries
Steak, fish, chicken with salad or vegetables is always available
Alcohol Guidelines
Alcohol disrupts sleep, recovery, and judgement.
If drinking socially, choose lower-sugar options: spirits with soda or dry wine
Match every alcoholic drink with a glass of water
Avoid drinking on flights - it accelerates dehydration and disrupts sleep
Aim to minimise alcohol during periods of high training or performance demand
Movement While Travelling
Never stop moving entirely.
Walk whenever possible - use the stairs, walk from terminals, explore on foot
A 20-minute bodyweight workout in your hotel room maintains everything
Stretch and mobilise after long flights - hip flexors and thoracic spine
Find the nearest gym, pool, or park and use it on day one
Quick Reference
What to eat. What to avoid.
Prioritise
Limit