Exos | Formerly Core Performance

Set Your Fitness Goals. We'll Help You Achieve Them.

Join for free and you'll gain instant access to our tracking and reporting tools, expert coaching tips, and a free trial to our personalized training and nutrition programs.


Live Better

Is Travel Derailing Your Diet?

Pink Sherbet Photography / flickr

If you frequently live out of a suitcase, you probably find yourself in an endless series of airports and hotels surrounded by poor food choices. Your time on the road may even be your greatest obstacle to proper nutrition. That's a challenge, but it doesn't have to be your excuse. 

Plan for your trips with this checklist of key nutrition items to bring with you on any trip, and then implement the seven strategies that follow to eat great on the road.

What to Pack

  • Green tea packets
  • Whey protein packets and a shaker cup
  • Energy bars and granola bars
  • Kashi cereal
  • Nuts and seeds (avoid honey roasted or cocktail)
  • Natural peanut butter
  • Fruit
  • Beef jerky
  • Supplements (multi-vitamin, vitamin C packets)

7 Strategies for the Road

  1. Try to drink an ounce of water for every pound of body weight daily.
  2. Bring baggies of snacks (nuts, seeds, cereal) with you on your trip.
  3. Take a daily packet of Emergen-C (powdered vitamin C with extra B-vitamins and minerals) to keep your immune system strong.
  4. Start your morning with metabolism-boosting green tea and vitamins.
  5. Snack before you meet people at restaurants so you order with your mind, not your stomach.
  6. Eat every three hours.
  7. Eat protein with every meal. If you can't find meats, add nuts to a salad and mix up a protein shake.

About The Author

Amanda Carlson-Phillips – Amanda Carlson-Phillips is the vice president of nutrition and research at EXOS. As a registered dietitian, she has provided educational seminars and individual counseling to a variety of professional and elite sports organizations.

Read Full Bio

Tags: Eating Out, Snacks, Travel, Food