If you're hopping back on a plane for the first time in a while, you might have forgotten how unforgiving travel can be on your body. Early mornings, high stress, changing timezones, and processed food combined to make you feel less than your best. But with some solid planning, you can set yourself up for success when you finally touch down. For anyone looking to stay in peak condition upon arrival, here are 5 ways to optimize your nutrition while traveling.
- Plan ahead and pack healthy snacks and protein.
With airports full of processed foods and sweet snacks, temptation waits around every departure gate. Planning to eat a nutritious meal at home before heading out is a great first step to staying on track. You should also pack healthy snacks in your carry-on to hold you over during long flights (and even longer delays).
Also, ensure your body gets everything it needs while you're away by bringing travel packs of protein powder. They're easy to travel with, come in a perfect single serving size, and help you avoid awkward conversations with the TSA about that bag of white powder in your backpack.
- Stay hydrated:
Airplane cabins have super low humidity levels because about half the air circulating is pulled from the outside, but the air is almost entirely devoid of moisture at high altitudes. This will dry out your skin, throat, and nose and could leave you feeling tired and sore.
A paltry 100ml limit at security means you aren't taking your own water through to the gate, but you can bring an empty water bottle and fill it up once on the other side. You can also ensure you're getting enough electrolytes and carbohydrates by bringing a few easy-to-pack rip strips of Fuel to add once you find a water fountain. Remember that coffee and alcohol can dehydrate you even more, so drink them in moderation.
One last hydration pro-tip: rub on some PR Lotion before setting off. It will help mitigate dehydration and keep you feeling better during your flight - at least, that's what the US Air Force and researchers tell us.
- Get enough sleep:
You might be excited about your trip, but don't let that buzz keep you up past your bedtime. Most people need between 7 and 9 hours of sleep per night, but if you find it hard to sleep on planes, get a good night's rest before heading out.
Changing timezones can also wreak havoc on your sleep schedule. Supplementing with melatonin has been shown to be effective in restoring healthy sleep patterns by resetting your body's internal clock. Using 1-3mg of melatonin, as found in Elite Sleep, can aid overall sleep quality and get you quickly back on track.
Once you wake up, get out of bed and move around as soon as possible. It's essential to get sunlight on your eyes upon waking. This sets your biological clock and helps you recover from jet lag more quickly.
- Manage stress levels:
Stress is one of the number one enemies of your health and fitness. It elevates cortisol levels and makes it challenging to stick to diets, workout routines, and healthy habits.
Exercise is a great way to combat stress by releasing endorphins and improving your mood, so try to book a hotel with a gym so you can get in a quick workout upon arrival. But if you can't make it to the gym or don't have time for a run, there are other options.
Taking a brisk walk outside or doing a quick at-home workout can also be effective in managing stress levels. And if you need an extra boost, try supplements like Alpha-GPC or Brain Drive to help keep you focused no matter how many kids are seated around you.
- Bring a Multi-Vitamin
Getting everything your body needs to stay in shape can be challenging when you're on the go. That's why you should always bring a multi-vitamin with you on your travels.
Our Essential Multi provides key vitamins and minerals in levels that correspond to a whole food, nutrient-dense diet, using ingredients sourced in their naturally occurring forms. So even if you're out enjoying everything the local cuisine has to offer or missing meals instead of missing flights, you can be sure to fill the gaps when your nutrition is lacking.Whether it's for business or pleasure, it's important to take care of your body whenever you travel. Eating right, staying hydrated, and getting enough sleep are all essential for maintaining your health and fitness. And if you supplement with a quality multi-vitamin, you can be sure to fill any nutritional gaps. With a bit of planning, you can stay on track no matter how far from home you travel.