Fueling on the Fly: Travel Food Tips for Busy Athletes

Travel is fun, exciting, and memorable, but it can also be a huge challenge trying to navigate your fueling routine when you’re active and on-the-go. In episode 119 of the The Eat for Endurance Podcast, I’m sharing some of my best travel food tips for busy athletes. 

Whether you're vacationing, heading out for a long weekend, traveling for work, or prepping for a destination race, planning food for on the go takes a little bit of time and effort, but trust me, it makes a world of difference in your energy levels, mood, performance, and recovery.

In this solo episode, I’m walking you through how different types of travel affect your food and hydration needs, what common challenges I see (even in my own life as a dietitian and athlete), and how to plan smarter without obsessing over every bite.

Looking for more travel nutrition tips and snack ideas? Check out these resources: 

• Travel Nutrition Tips & Checklist Freebie

• Travel Snack Foods & Checklist Blog

• Fueling on the Fly Masterclass

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Why Travel Nutrition Matters (And Common Challenges You May Face)

No matter where you’re traveling or how long you’re away from home, even short outings in your local community can throw off your nutrition if you’re not prepared, especially if you’re an active person and need to support higher energy needs. 

Common travel nutrition challenges include:

• Skipped meals or snacks

• Over-reliance on convenience or fast foods (which may leave you feeling not great)

• Reduced intake of fruits, veggies, and other sources of fiber

• GI issues (constipation, loose stools, bloating, etc)

• Inconsistent hydration

• Inadequate fueling for workouts or races

  
  

So what’s the solution to staying fueled on-the-go? Proactive travel food planning, not perfection. The goal is to aim for that sweet spot between rigid food control and totally winging it (which often leaves you under-fueled). 

You have to find what works for you in terms of planning and prepping and ensure you have what you need for your unique fueling and exercise needs. 

Think about where you're going and why, what you're going to be doing while you're out, how long you're going to be out for, what food you’ll have access to, etc. Considering what lies ahead will help you plan your travel food needs, as well as predict potential challenges you might face.

Travel Food Foundations

No matter the type of travel you’re embarking on, the main thing to keep in mind is that you want to be proactive instead of reactive. 

Travel can be such an enriching experience from a fitness and nutrition perspective if you keep these fundamentals in mind:

Eat Consistently

Aim for a meal or snack every 3–4 hours to maintain energy and support recovery.

Pack Balanced Snacks

Try pairing a carb (fruit, granola bar, crackers, bread) with a protein and/or fat (nuts, yogurt, beef stick) for adequate fuel. You can also add fiber via fruits or veggies to add extra staying power to your snack, as long as you're not about to exercise.  

Consistent Hydration

Adequate and consistent hydration is key when traveling, especially if you’re training or racing. Don’t wait until the end of the day to chug all of your ounces of water. Bring a refillable bottle and remember that hydration isn’t just water, it can include other fluids like juice, seltzer, milk, smoothies, etc.

Think Ahead

Think ahead about what could happen during your travels. What can you bring along to prepare for flight delays, long lines, surprise detours, or other bumps in the road? 

At the bare minimum, stash a couple of emergency snacks in your bag, car, or carry-on. A little preparation goes a long way in these situations. 

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Travel Food Strategies By Travel Type

Travel can mean a lot of things, and each situation presents its own unique nutrition challenges. Let’s take a look at how to approach travel food planning for different types of travel and some strategies you can use for each one. 

Local Errands & Short Outings

When running errands locally or doing other short outings, you may think, “I’ll only be out for an hour,” but suddenly, three hours have passed and you haven’t eaten. Then, HANGER starts to set in. Been there, done that (Costco, I’m looking at you). 

My advice? Always stash a few snacks in your bag or car so you can stay fueled no matter what you’re doing. For example:

• Keep a few shelf-stable snacks in your car or bag

• Bring a post-workout snack plus hydration if you're not heading home right away 

• If you’re planning to grab food while out, have a backup snack in case plans change or you get delayed

Work Travel

If you’re traveling for work, you might face longer than normal days, irregular schedules, limited food options, and disruptions in your training. Planning your meals, or at least your snacks, helps you stay consistent and energized.

Vacations

Depending on your location and accommodations, your routine might be all over the place. You may indulge more (which is totally fine!) or find it hard to eat enough when you’re out and about adventuring. You might train less, or you might train more depending on the opportunities and places you have to explore.

Think ahead about your travel food needs so you feel good throughout your trip!

Travel Food Strategies for Road vs Air Travel

Whether you’re gone for work or a vacation, how you get there has a big impact on your food options.

Road Trips

• Keep a mix of shelf-stable and perishable snacks in your vehicle 

• Use a cooler to bring meals, perishable snacks, and cold drinks (pre-made sandwiches and single serve yogurts are great options)

• Don’t drink less to avoid bathroom breaks; hydration is non-negotiable

• Don’t be afraid to stop for meals and snacks - you don’t have to pack everything 

Air Travel

• Research in advance if you can buy the meals and snacks you need at the airport and/or on your flight; if not (or if you want to save money), pack your own

• At the very least, bring a few non-perishable snacks just in case

• TSA tip: As long as it's fully frozen, you can bring it! Freeze items like yogurt or applesauce pouches to use as ice packs (and to eat later)

Race Travel

The pressure is on when traveling for an event, both to stick with familiar foods and perform well on race day. It's critical to plan your carb load (if your event is >90 minutes), stay on top of hydration, and bring the sports nutrition products you know and trust.

Here are a few additional tips:

• Pack your fav carb-rich foods for your travel day, especially if you're carb loading

• Before you go, research local grocery stores, restaurants, and hotel amenities (like microwaves or fridges) based on what you need and where you're staying

• Make sure you have what you need to eat your planned pre-race dinner and breakfast

• Check out my Carb Loading blog and Carb Loading Mini Guide to learn how to carb load

• Download my free Race Day Fueling Plan templates to help you plan further

Fueling Before and After Your Trip

Planning your travel food doesn’t just mean during your trip. It also means planning for before and after you travel. The last thing anyone wants to do right when they get home, jet lagged and tired from a long day, is grocery shop or cook a big meal from scratch. 

Prepare ahead of time and stock your kitchen with long-lasting perishables like yogurt, eggs, and hearty produce plus pantry staples like canned beans, pasta, and rice. Stock up on freezer items like bread, cooked grains, raw and cooked proteins, and convenience meals.

By having these ingredients on hand, you’ll be able to stay fueled before you leave and after you return from your trip. You can even make and freeze a pre-made meal or two to pull out right when you get back. 

Key Takeaways

• Plan ahead for your meals, snacks, and hydration when you’re on the go

• Tailor your travel food approach to your specific situation, including your training schedule and your personal preferences

• Bring what you need, especially for races, long flights, or if you have dietary restrictions

• Aim for proactive planning and intentionality, not perfection

Fuel Your Travels With Nutrition Support 

Are you looking for more travel nutrition support to fuel your busy life? I’d love to help you!

As a Registered Dietitian and endurance athlete myself, I have helped runners, cyclists, triathletes, and other active people fuel with confidence for over a decade. I offer a variety of services to fit every lifestyle and budget.

• Join my membership service, Fuel for Life Crew, for $30/month (cancel anytime) - this includes my Fueling on the Fly Masterclass

• Check out my free nutrition downloads

• Fill out a new client inquiry form if you’re interested in 1:1 nutrition coaching

Travel doesn’t have to derail your nutrition or training. Let’s plan for it together so you can fuel for any adventure proactively!

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Disclaimer: All information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations.