Exploring Portugal: A Sports Dietitian’s Travel, Food, & Running Adventures in Porto

I just got back from my first international trip in nine years. I spent a week exploring Portugal with my best friend Sarah, who I rarely get to see. Even more exciting? I traveled solo! No kids, no husband…what a foreign concept.

I know this is a little different from my usual blog content, but I wanted to share how I approach nutrition and movement while traveling, without losing sight of fun and flexibility. Portugal is also such a hot destination right now, so you’ll get a peek at the amazing places my friend (who’s now a local expert) took me in and around Porto.

Whether you’re training, recovering, or just trying to stay nourished on the go, I hope this gives you some inspiration to fuel well and fully enjoy your travels.

How My Love For Travel Began

In my twenties, I was constantly on the move. I spent eight months backpacking solo through South America after quitting my corporate job in NYC, and later, living in London made it easy to hop on a cheap flight for a long weekend away. Then came grad school, my business, kids, the pandemic…you know, life. Travel fell to the back burner, and I’ve missed that mix of exploration, adventure, and (of course) new cuisines.

When I used to travel, I loved to get up early, grab my nutrition and hydration, and explore on the run. I was often training for a marathon and had to squeeze in some miles, but running also was my favorite way to experience a new place. Some of my most memorable routes were through Rome, Paris, Berlin, Stockholm, Oslo, Hoi An, Ravello, Reykjavik, and Tofino, sometimes solo, sometimes with my (now) husband.

When the opportunity came up to visit my best friend, who moved from Santa Cruz to Portugal 4 years ago, I jumped on it! And now, I want to recap this amazing trip (and what I learned) with you.

I've written and presented on how to navigate travel nutrition in my Travel Snack Foods & Checklist blog and in my Fueling on the Fly Masterclass, and let's just say, I took a lot of my own advice during this trip! I also made some rookie mistakes, because even dietitians are human.

Keep reading to see how I approached my nutrition, hydration, fueling, and rest during my long travel days and throughout my week of exploring Portugal.

How I Stayed Fueled While Exploring Portugal

Travel Day: Snacks, the "Freeze-It" Trick, & Settling In

My flight from SFO to Lisbon was long, like 12 hours long! Since takeoff was at 4:30 p.m., I planned to grab a meal at my terminal (which had decent options) and packed plenty of snacks from home. If you’ve been here awhile, you know I never travel without snacks.

I loaded up on my favorites (bars, nuts, dried and fresh fruit, jerky, string cheese, and a hummus-and-veg sandwich), knowing it would be a very long trip. You can find all my travel snack ideas here.

Pro tip: If you freeze it, you can bring it. I've tested this many times, and proved it again at SFO by freezing a yogurt drink. When TSA pulled my bag to search and found the frozen drink, the agent said, “Very clever,” and waved me through. So yes, freeze it and it’s allowed!

While bingeing two seasons of Emily in Paris, I sipped on electrolytes (Tailwind Rapid Hydration packets) and grazed on my perishable snacks. By the time I landed, I was running on excitement, zero sleep, a very delicious pastel de nata (Portuguese egg custard tart), and a freshly squeezed OJ from the Lisbon airport café, before catching my next flight to Porto.

I landed in the mid-afternoon local time, and was SO happy to see Sarah after what felt like a never-ending travel day. We headed to her house in the Madalena neighborhood of Vila Nova de Gaia, which is an area south of Porto, on the other side of the Douro River.

I took my own travel advice and forced myself to stay up until a reasonable local bedtime. We walked to the beach (just one mile from her house) so I could get some daylight, fresh air, and stretch my legs, which felt amazing after sitting on a plane for so long. I wasn't hungry, but ate some dinner and drink plenty of fluids before collapsing into bed.

Day 1: Settling In & Soaking Up Porto

The next morning, my appetite was still MIA (thank you, jet lag). I had a long sightseeing day ahead and hadn't eaten well the day before, so I made myself a big bowl of Greek yogurt with berries, granola, and honey. I knew hydration would be tricky on the go, so I also drank plenty of water with breakfast.

We drove into the city of Gaia and parked at the World of Wine (WOW), a gorgeous hub of museums, restaurants, and bars (a must visit IMO). After soaking up the views, we grabbed a mid-morning coffee and pastry (another pastel de nata for me, naturally), strolled along the river, and walked across the famous Dom Luis I bridge into Porto.

The weather was perfect: sunny and warm every single day of my trip (a rare October gift). The fog literally rolled in the morning I flew home!

We spent the morning without much of an agenda. We wandered, snacked, and shopped around a small section of Porto before heading back across the river for a late lunch on the terrace at T&C, one of the WOW restaurants overlooking the city.

Jet lag was catching up to me by the time we got home, but I was craving some time near the ocean. While Sarah worked, I strolled along the beach boardwalk that runs for miles and miles along the water and watched a beautiful sunset. No running today, just 18,000 steps of pure sightseeing!

Travel digestion tip: Being off your normal schedule with food, hydration, and sleep can mess with your gut. I know mine was certainly off! Prioritize fluids, and don't forget to get some fiber in too (I brought dried fruit to help keep me regular). I go deeper into keeping your GI tract happy in my Gut Health for Athletes Masterclass.

Hydration FYI: Porto's tap water is safe to drink, but most people tend to drink bottled water when out and about. Some restaurants will give you tap water if you ask for it (which I did), and there were bottle refill stations on the bike and running paths along the ocean in Vila Nova de Gaia (but not in Porto).

Here's how I stayed hydrated: Each day, I carried a small water bottle that fit into my purse, for "emergency thirst situations." My friend and I would always split a big bottle at lunch, and I'd often buy another small bottle in the afternoon when sightseeing. Then, I slammed more water once I got back to the house, as I always felt dehydrated when I got back home.

Day 2: Exploring Porto (and Finding the Best Pastel de Nata)

We spent our second day fully immersed in Porto, and let me tell you, comfy shoes are essential. We parked in the heart of the city and walked for hours, weaving through the city’s tiled cathedrals, lively cafés, and colorful streets.

Sarah took me to Manteigaria, which truly had the best pastel de nata of my life, still warm and dusted with cinnamon. I'm not exaggerating when I say it was life changing. Then it was off to the historic Mercado do Bolhão, where I sampled beef carpaccio on toast, fresh figs, and a dragonfruit-mango juice while wandering around all the stalls.

Lunch was a plate of nigiri at the Time Out Market near São Bento Station (yes, sushi in Portugal, and it was amazing). We ended our afternoon with a very hot but lovely walk around the Jardins do Palácio de Cristal, which has stunning views of the river. By the end of the day, we’d walked over 20,000 steps!

After a brief rest back at home, we closed out the day with dinner at a beachfront Italian restaurant called Alba. I sipped on the most gigantic Aperol spritz I've ever seen (which I did not finish) while watching the sunset, and shared some delicious small plates and pizza.

Jet lag was still brutal and I wasn't sleeping much, but I felt oddly energized. Maybe from the sunshine, maybe from being totally free of schedules and childcare. Probably both!

Day 3: Spa Day, Treasure Hunting, & a Sunset Run

After two days of nonstop walking, our bodies (and brains) needed a break. We booked a spa morning at Hotel Solverde Spa & Wellness Center, which is where the FC Porto team stays before all they compete. It wasn't fancy, but clean, peaceful and incredibly affordable (104 euros for a private thermal bath experience, full body exfoliation, and a long massage...what?!).

Three blissful hours later, I felt like a new person. Sometimes the best thing while traveling isn’t cramming more sightseeing in. It’s allowing yourself to actually rest.

We grabbed lunch at Zephyr Playa, a trendy beachfront spot serving acai bowls and shakshuka with “activated charcoal” pita bread (I rolled my eyes, then devoured it...it was good). In addition to the ocean views, it was a great spot for people watching!

Later that afternoon, I went sea glass hunting with my friend’s son at a local beach, and then I finally felt ready to go for a run. Not normally something I'd do after I get a massage, but whatever! My body was into it.

I snacked on a Nature’s Bakery fig bar I had brought from home (easy-to-digest carbs) as I got ready, and ran four miles along the beach path at sunset, surrounded by runners and cyclists. My appetite finally came back afterwards, and pizza leftovers never tasted so good!

Important lesson: Stay flexible with exercise when traveling! Listen to your body, and prioritize rest to help reset your energy. Enjoy intentional workouts only if you feel up for it (don't force it), and be sure to fuel and hydrate well before/after.

Day 4: Port Tasting & Endless Coastal Miles

Sunday was all about savoring. After a balanced breakfast (I had a yogurt bowl before grabbing coffee, juice, and pastries at the neighborhood bakery), Sarah and I headed out to grab some groceries.

I always love to visit a grocery store when I travel abroad, as it's fun to see (and taste) things I can't find at home. Plus, it's a great opportunity to stock up on snacks! I was very jealous of the make your own fresh-squeezed orange juice machine, which apparently is a fixture of every Portuguese grocery store. So good, and so cheap!

Then it was time to do a port tasting at Taylor’s, one of the most famous port wine producers in Gaia. We shared a tasting of white, ruby, and tawny ports with Portuguese cheese, crackers, and pumpkin jam (a Portuguese thing, year-round apparently). I'm not a big drinker but my favorite was the white port, which was sweet and crisp.

After a light lunch back on the terrace of T&C at WOW (Pasteis de Bacalhau aka salt cod fritters, melon with ham, and more), we took a six-mile walk along the river and ocean all the way back to Madalena, passing through a cute fishing village and stopping for watermelon juice and gelato along the way (gotta fuel ourselves!). The endless miles of river and ocean front pathways in Porto and Gaia are truly amazing.

Fueling note: Even when you’re not formally “exercising,” long days of walking are still energy-demanding. Keep snacks and fluids handy (or enjoy as you go, as we did). Your body will thank you!

Dinner was at Brasão, another beachfront gem. I skipped the famous Francesinha sandwich (not quite my thing) and went with steak, chips, and salad, after watching yet another sunset (so spoiled!). Simple and satisfying.

Day 5: Running, Cruising & Rediscovering Solo Travel

Finally, I woke up ready for a morning run, and it was incredible. After a coffee and carb-rich snack, I headed to Capela do Senhor da Pedra, a small and historic chapel built on a rock literally in the ocean, and less than 3 miles away. The air was cool, the beach path empty, and I felt completely alive.

I ran farther than planned (7 miles instead of 6) and probably should have brought some hydration...oops! But the joy of running in a new place more than made up for it.

I had a quick breakfast (gotta get that recovery fuel in!) before we headed back into Gaia to catch a late morning river cruise to see some of the famous bridges of the city. We grabbed pizza and a salad for lunch at Marrecreo Pizzeria, a cute and delicious place near the water but away from the touristy spots. Then, the afternoon was mine to explore, solo!

I hiked up to the Mosteiro da Serra do Pilar for the sweeping views, crossed the upper level of the Dom Luis I bridge, and got lost for hours in the tiny, winding streets of Porto. I ate another warm pastel de nata, drank fresh kiwi juice at the market, enjoyed a hazelnut gelato at Gelateria Portuense (my friend's favorite place), and savored the rare experience of being responsible for no one but myself.

The mental load of running a small business, taking care of two small children, and doing everything else that life in our current world demands weighs heavy. It was a beautiful shock to my system to finally feel freedom from it all, even for just this one afternoon. And isn't that what a true vacation is all about?

Travel movement reminder: Sightseeing walks totally count as exercise. It’s not about structure, it’s about moving in a way that feels good.

Dinner that night was very Portuguese: grilled chicken, rice, and salad from a no-fuss neighborhood bakery café. Simple, cheap, and exactly what I needed to refuel after a busy, active day!

Day 6: Douro Valley Views & Saying Goodbye

On my final day, we took a short scenic drive north along the Douro River for a small taste (or more accurately, view) of the wine country, since I didn't have time to truly explore the Douro Valley or go wine tasting. Sarah also showed me Parque da Cidade in Porto, which is another nice and peaceful running spot.

I was dying to go back to Afurada, the cute fishing village we had walked through earlier in the week, as the restaurants all looked amazing and very local. We grabbed a table at Casa FC Porto Afurada, and I got fresh grilled dorado with garlic potatoes, salad, and crème brûlée for dessert. It was delicious, and it also happens to be the FC Porto team clubhouse!

That evening, we toasted the trip with a porto tonico (white port + tonic water = my new favorite drink) at Angel’s Share, a beautiful bar in the WOW complex overlooking Porto. I hadn't yet seen the city at night, and it was gorgeous. My photos don't do it justice, especially since I have an iPhone 11 (gasp!) and am in dire need of a camera upgrade.

The next morning came early (4:30 a.m. ugh) for my 21-hour travel day home. I had tons of snacks leftover from my first flights (nuts, bars, dried fruit, jerky, pretzels) and was very grateful for them, since the plane food was… less than inspiring, and very infrequent. Snacks to the rescue, once again!

My Final Portugal Reflections

This trip was a great reminder that fueling well while traveling means staying flexible, curious, and in tune with what your body needs. Whether that’s an extra snack during a long travel day or long day of sightseeing, both can be part of a healthy, balanced approach to eating.

And while I’m so happy to be back home, in my own bed and with my family, I could really use another pastel de nata and freshly squeezed orange juice right about now...

Obrigada, Porgual!

Takeaways for Active Travelers

Even when you’re not training, your body still needs energy, hydration, and rest, especially when you’re on the go.

Here are a few lessons from my Portugal adventures that anyone can apply:

• Stay hydrated, especially if you’re walking a ton or in warmer climates

• Pack or buy familiar snacks for travel days and for pre-exercise

• Explore new, fun foods that look or sound appealing to you

• Don’t stress about eating "perfect" meals, instead focus on satisfying foods and local flavors, while still trying to incorporate protein, fats, carbs and "color" (fruit/veg) as able

• Make movement joyful: Walking, running, and riding a bike are fun ways to explore

• Rest intentionally: a relaxed day can do wonders for energy and digestion

  
  

If you want more tips on travel fueling, check out my:

• Travel Snack Ideas Blog Post

• Fueling on the Fly: Travel Nutrition Masterclass

• Gut Health for Athletes Masterclass

• Race Travel Nutrition Tips Blog Post