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Managing Nutrition when travelling for a Race!

Heading off to race in a new country?🌍

 

Getting to race or do a fitness competition abroad can be exciting...

But don't lose sight of WHY you are these!

 

You have put in the work, trained hard, and now it is time to show up fully prepared to give your BEST!

 

Travelling can throw a few curveballs at you with regards to fuelling: 

✈️ Managing carb loading when flying

🍽️ Navigating meals in unfamiliar places

⏰ Timing race-day breakfast and pre-race meal

 

Keep reading to discover strategies to help you stay fuelled, focused and race-day READY!

 

Considerations for Travelling & Carb Loading

  • Travel, especially flying can throw off your usual carb loading routine, so forward planning will be key to staying on track!

 

Ask yourself 'How can I best replicate my carb-load when I dont have access to my usual go-to prepared meals?'

 

The GOLDEN Rule: Bring whatever non-perishable, high-carb snacks you can - pack more than you think you will need!

 

Think about: 

  • Snacking on the flight

  • having something post-flight whilst waiting for transport

  • Easy access to snacks in your hotel/apartment

  • Shops may not be open when you land, so don't rely on being able to pick things up last minute

  • Keep your food choices familiar, easy to digest & supportive of your fuelling needs!


Considerations for Eating Out BEFORE Race Day

 

PLAN ahead!

  • Book a restaurant in advance that serves meals you are familiar with. This is NOT a fancy meal out, its a strategic meal to fuel your performance!

  • Prioritise high-carb, moderate protein, low fat, low fibre options.

  • Keep it simple, easy to digest and avoid spice.

  • Some examples; Chicken pasta, lasagne, spaggetti bolognaise, rice/noodle stir fries. 

  • Avoid: Fried/processed foods, creamy sauces, cheese.

  • Avoid buffets & delis as there is a higher risk of contamination!

 

*Stick with what your gut KNOWS1 This meal should be familiar, fuel you correctly and support your performance the next day!

 

Considerations for Race Day

 

  • Consider your start time and put a fuelling strategy in place

  • Does your hotel breakfast have foods that will support your performance? If your start time is early - are they serving breakfast by 6am? 

  • Is there a cafe nearby thats meets the criteria needed if the hotel is not an option? 

  • Check menus in advance to ensure the foods support your needs. 

  • If staying in an apartment or have access to kitchen facilities, consider doing a small grocery shop to prep your food and have 100% control of your fuelling strategy!

 

Fuelling Timeline

 

  • 24-48 hours out: Carb load begins with low fire, high carb foods. 

  • 3 hours out: High carb, easy to digest meal. Moderate protein, low fat & low fibre.

  • 60 mins out: Top up fuel sources with a fast acting carb snack/sports drink

 

Don't let nutrition be the HURDLE in the way of you achieving your goals on race day! 


If you are ready to LEARN how to SMASH your GOALS and LEARN how to FUEL correctly! REPLY to this email with the word MORE INFO!

 

Speak soon,

Alex, Sarah, Megan & Tiago

 
 
 

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