1. Don’t skip meals. You must eat every three hours.
2. Bring bars and shakes. These are great for light fueling and pre/post workout nutrition.
3. Make sure there is a lean protein choice with each meal: grilled chicken, filet of beef, grilled fish, grilled pork, turkey, ham, and roast beef are great on sandwiches. Avoid anything fried.
4. Add your grains, wholesome carbs, fruits, and veggies. Add baked potato, rice, fresh fruit or veggies to every meal.
5. Stay hydrated. Drink ½ to 1 ounce per pound of body weight per day. This is especially important with air travel. Aim to drink about 8 ounces of fluid every hour on the plane.
6. Hunt at the airport: amidst all of the restaurants at the airport, search out the sandwich shops and the kiosks. You can build a great sandwich or salad and find trail mix, nuts, bars, and water at any kiosk or airport store.
7. Write it down: if you have problems keep your travel nutrition in check, take a small notebook with you when you travel and journal what you and drink during the trip.