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Traveling for tournaments or competition is part of all athletes’ lives. Success in sport depends on many factors, including strength, skill, mental readiness, adequate sleep, and proper nutrition. It is important to adjust everything from eating and fueling, to training and competition. It is also essential to plan ahead for a one-time competition or an all-day event. Whether you focus on a single athletic event with minimal travel or get on a bus or plane for an out-of-state or international competition, here are some general recommendations to ensure you are ready to do well at your destination.

1. Plan ahead and get organized.

2. While traveling, don’t confuse boredom with hunger.

3. Do your research to identify shopping and eating options at your travel destination.

4. If you plan on eating out, check out local food listings, such as local harvest and Edible Communities.

5. Always carry a water bottle and stay hydrated.

 

*Check out these grocery list ideas for the scenarios outlined below.

 

All-Day Athletic Events

yellow lunch bag and red bottleAn insulated lunch box, bag, tote, or a cooler can be a great investment for athletes engaged in all-day competitive events.

If you pack perishable food in an old-fashioned brown paper bag, it can quickly become unsafe to eat and you could increase your risk of a food-borne illness or upset your stomach before competition.

With an insulated lunch box and ice packs, you can maintain food at a safe temperature. On a tournament day, you can pack a lunch bag or small-sized cooler to bring with you along with your gear bag. Try a stainless-steel Bento Box or “freezable lunch bag,” a utensil set, and ice packs. If possible, make sure these are reusable, non-toxic, BPA-free, and a size that fits your gear bag.

 

Packing food and drink to stay fueled:

  • Sport drink: Filtered water, raw local honey, sea salt, non-caffeinated herbal or fruit tea, lemon juice.
  • Meat: Sliced turkey (no nitrites), lean roast beef slices (no nitrites), hard boiled eggs (local, pasture-raised), tuna packets (planet-friendly). Keep chilled!
  • Vegetables: Carrot and celery sticks, cherry tomatoes, cucumber slices, snap peas, potatoes, roasted squash “moons” or cubes, roasted sweet potato cubes, lettuce (whatever is in season or locally sourced – keep chilled!). Limit veggies with long digestion time such as cabbage, broccoli, or peppers.
  • Fruit: All fruits are great, but use what is in season and locally sourced. *If not in season, use dried, but watch out with dried fruit, as digestion time is longer!
  • Dairy: Local yogurt, cheese cubes, cottage cheese, chocolate milk. Keep chilled!
  • Grains: Granola, oats, hearty breads, bagels, dry cereals, whole grain crackers, pretzels.
  • Nuts and seeds: Peanut butter packets, pumpkin seeds, sunflower seeds, trail mix, roasted spiced nuts. (Nuts and seeds are high in fat and require longer digestion time).
  • Miscellaneous: Edamame, apple sauce, hummus, energy bars/bites, raw local honey sticks, avocado.

 

Travel By Car or Bus with Overnight Stay

car-on-open-roadIt can be challenging to maintain regular eating patterns using healthy foods during travel. However, planning for a road trip nutritionally means you become more independent and you take food for your body as seriously as your sport.

If you are traveling with the team bus, it is best if the team brings a bigger cooler that can provide snacks for everyone! With a cooler and ice packs, the team can hold perishable items for several hours. For example, yogurt, sandwiches, hummus, peanut butter, or burritos can easily be the meal choice on the road, rather than stopping for fast-food. One thought to keep in mind is that the cooler serves the team to stay fueled on the road, but the contents should be emptied by arrival or refreshed. Many hotel rooms have microwaves and refrigerators available (often without freezers), which can help to develop a small fueling operation in the hotel upon arrival. The cooler might still come in handy, but should be handled carefully. Be sure to remove perishable foods that could cause illness.

 

Bring meals for the road:

  • Sandwiches
  • Yogurts, muesli, cottage cheese
  • Burritos and wraps
  • Cheese cubes with crackers
  • Bento boxes with goodies
  • Fresh fruit and veggies
  • Sport bars and drinks
  • Water, milk, chocolate milk

 

Travel By Plane

bento box with colorful foodWhen traveling by plane domestically, it is best if athletes bring a travel pack with healthy snacks to eat on the plane. Due to restrictions with liquids and space, and the possibility of time delays, you should be cautious when carrying perishable items, such as meat sandwiches or yogurts. However, it is easy to bring healthy snacks along to avoid over-priced junk food at airports or on planes.

When traveling, athletes should also be prepared to carry any additional items that are needed to maintain overall health and a well-functioning digestive tract. In addition, high fiber foods and snacks can help keep regular bowel movements.

Examples include: hearty breads, crisp breads, fresh fruit, or dried fruit (especially prunes). In case of mild diarrhea, some well-known remedies include bananas or dark chocolate.

Should nausea or colds be an issue, fresh ginger can quickly be added to hot tea for a simple remedy (or bring ginger tea). For more adventurous approaches to boost your immunity, athletes can also try homemade immune shots. These tasty, spicy shots kill bacteria and kick the slightest signs of illness. But watch out — the garlic breath remains!

 

NON-PERISHABLES items for Travel Packs:

  • Trail Mix
  • Carrot Sticks
  • Crackers
  • Jerky
  • Pretzels
  • Granola
  • Animal Crackers
  • Honey Grahams
  • Snack Bars
  • PB&J or Hummus Sandwich
  • Nut Butter Packs

Other items: Chewing gum to clear palate and clean teeth, ear plugs for silence or music, good book, travel journal.

Homemade Immune Shotsliced oranges and immune shot

  • 1 orange
  • 1 thumb-size ginger
  • 1 garlic clove
  • 1 Tbsp local honey
  • 1 tsp cayenne pepper
  • 1 sprig fresh rosemary

Blend ingredients with mixer and drink throughout the day.

 

 

International Travel

For international travel, special meals can be ordered 24 hours ahead of time with the airline. Athletes should bring their water bottle to fill after passing security. In some countries, it is safer to buy bottled water at airports. It is also critical to use hand sanitizer before touching and eating food to avoid the spreading of illness while on the plane. Finally, adopting a meal, sleep, and reading/movie pattern can also help with travel-associated stress.

For international travel, teams should research food availability and water/food safety issues before making decisions on cooking or buying food at the destination. The hotel room may be equipped with snacks and fluids partially brought from abroad and purchased at your destination.

Traveling internationally can mean unfamiliar and unsafe food. Hot food is usually safer than cold or lukewarm food. Fruit may need to be peeled to avoid contamination from unsafe water.

Travel requires a good amount of dietary flexibility. But travel can also expand athletes’ cultural and culinary experiences. It is always fascinating to go to grocery stores or fresh food markets in foreign countries. Always use caution when eating food from street-based vendors. Safer places to eat are restaurants and hotels.

 

Travel Pack for Longer/International Travel:

  • Sport nutrition products: sport bars, drink
  • Powder, recovery products
  • Packaged breads, crisp breads, crackers
  • Honey grahams
  • Instant rice, quinoa, couscous, millet
  • Nut butters, powdered PB, seeds, nuts
  • Dried fruit, dehydrated fruit leathers
  • Fruit squeezable
  • Granola, muesli mixes, oatmeal packs
  • Tuna packs, jerky, soy nuts, dehydrated vegetables
  • Protein, dehydrated milk
  • Miso soup and other dried soup mixes
  • Dried vegetables, dried mushrooms
  • Dried or broth cubes, herbs and spices, salt and pepper
  • From destination: fresh produce, protein options (if cooking can be accomplished), fresh fruit, cheese, yogurt, milk, olive oil

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Hi. I’m Trevon, Trey, Jennifer. Team USA wheelchair basketball player, paralympian, and true sport athlete. Today, I want to talk to you about goal setting. And there are three things that I would like you to know. First, successful athletes set goals and a planned roadmap. Second, goals should be written down, assessed over time, and changed if necessary. And third, goals need to be challenging in order to be worthwhile. As a freshmen at Edinboro University, I was a part of a team that made the national championship game. And at that time I recognized I was the low man on the totem pole, but I felt in my heart that I knew my dreams were so much bigger than winning a national title. I wanted to make Team USA. I knew what achieving my lofty goal was not going to be easy and that I would need to work hard every day.

So, as a reminder, I created a pyramid of goals that I kept right above my bed. This pyramid reminded me of the accomplishments that I was working towards and visually represented my need to create a solid foundation underneath me before reaching the top. In the bottom roll of my pyramid of goals I listed goals such as obtaining my bachelor’s degree, becoming a scholar athlete award recipient, and becoming an All-American. The middle row listed winning a national title and playing for a professional team. And at the top row, the most challenging of them all, I listed becoming a gold medalist for Team USA.

By understanding that there are smaller stepping stones to achieving my ultimate goal of being on Team USA, I was able to stay motivated and to stay focused on completing the smaller stepping stones fully before moving onto the next one. Now I’ll be the first to admit that not every goal that I listed on my pyramid was accomplished, but seeing my goals every day when I went to bed, I was able to push through the days that I felt like doing nothing in hopes of achieving the bigger picture. Remember, create a clear goal roadmap, assess your goals often, and continue to challenge yourself. I hope that you never stopped dreaming big or reaching for the stars. And I look forward to seeing where your roadmap takes you.

Body Image Lesson Video Transcript

Hi, I’m Kara Winger, Olympic javelin thrower, and true sport athlete. Today I want to talk to you about body image and I have three things I’d like you to know. First, healthy thoughts often lead to healthier bodies. Second, there are varying body types and no one’s body is exactly like another. And third, true beauty goes deeper than the skin. As a multi-time Olympian, I’ve experienced a lot of variation and progression in my training. My coaches and I adapt to my training frequently, all with the goal of supporting my long-term success and health in the sport of javelin. I’m talking to you about body image today because sometimes even with the best of intentions and a common goal in mind, the changes you make to your training habits can prove to be detrimental if made for the wrong reasons. In the lead up to the 2012 Olympic trials, I was told in order to improve my performance on the field, I should try to become a leaner, skinnier version of myself.

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I’ve learned what a properly balanced meal for my body looks like and I recognize food as the fuel that keeps me throwing. I hydrate and allow myself time to recover. And I listen to and communicate with my body so that I can be the best version of myself. In the end, you are in control of how you see, treat, and respond to your body. We only get one and it’s amazing to discover how many things our bodies can do. Be a true sport athlete. Love who you are in this moment and get excited for all the places your body will take you.

A Good Sport Lesson Video Transcript

Hi, I’m Izy Isaksen, Team USA, Modern Pentathlon, Olympian, US Army Sergeant, and True Sport Ambassador. Today, I want to talk to you about being a good sport. There are three things I’d like you to know. First, real winners act the same toward their opponent, whether they win or lose. Second, follow the rules and be a gracious winner and respectful loser. And third, sportsmanship reveals your true character.

I started competing in Modern Pentathlon eight years after my older sister and three-time Olympian, Margaux Isaksen, began competing. I soon realized that people often compared the two of us. I would overhear spectators and teammates asking, “Who’s the better athlete,” and “Who’s going to beat the other.” Instead of letting outside pressures create a negative experience for us, I chose to practice winning and losing with grace and respect. I know that it would have been easy to let our hyper competitive mindset affect our relationship, but instead we decided to support and cheer for each other, regardless of our own performance. My experience of competing against and being compared to my older sister, taught me to focus on how to perform at my best, rather than putting wasted energy into wishing for others to fail.

I believe that sportsmanship reveals true character. So, no matter what situation I encounter during competition, I know it’s important to always treat people with respect and be a good sport. Remember, be a fierce competitor, find grace in all your victories and losses. And I hope to see you out there.

What Kind of Coach Do You Want to Be? Video Transcript

Edwin Moses: You’re a coach. Maybe what you want is very simple, for everyone to just run in the right direction, score for their own team, to try and try again and again. Maybe you want your athletes to become all stars. You want them to earn trophies, medals, win titles. You want them to reach the highest height their sport allows. And wanting all of that, of course, that’s good. But as every great coach discovers, developing a great athlete means nurturing, nurturing the even greater person within. Truth is, you have even more influence than you know.

You have the ability to affect even deeper change, to take what’s in your hands and do something even more extraordinary. You can be both the coach who provides the skills needed to win the game and the coach who helps them learn and succeed beyond the sport, to become all stars wherever they land in the future, and to enjoy their lives more now, because the confidence and courage they find working with you will stay with them when they need it the most. There are games to be won, lives to change. Coaches have the power to do both.

I’m Edwin Moses, and the lessons I’ve learned through sport have challenged me, guided me, and shaped my life forever. What kind of coach do you want to be?

THE SIMPLE TRUTH: DECODING THE SUPPLEMENT INDUSTRY VIDEO TRANSCRIPT

At first glance, dietary supplements look the same. They seem safe and healthy, but just because the label says a product is a dietary supplement, that doesn’t mean it’s safe. Unfortunately, you can’t tell whether a product is safe or not just by looking at the label. Most vitamins, minerals, fish oil, and other supplements containing nutrients are probably just fine, but supplements are not evaluated or approved by FDA before they are sold. Although it is rare for vitamins or minerals to be contaminated with drugs, there has been at least one case of a vitamin containing an anabolic steroid.

At the other extreme are products that contain drugs, stimulants, anabolic steroids, or other hormones. Even though these are not technically dietary supplements, many of them are labeled as supplements. For example, body-building products sometimes contain anabolic steroids or Selective Androgen Receptor Modulators, known as SARMs, or other hormones. Some pre-workout or energy products contain illegal stimulants like DMAA, ephedra, or other amphetamine-like stimulants. Weight loss products might contain prescription drugs like sibutramine, or hormones, like human chorionic gonadotropin, also known as hCG. All natural or herbal sexual enhancement products might contain hormones or Viagra-like drugs. Products like these can harm your health and career, but they’re for sale online, in some nutrition stores, and they’re labeled as dietary supplements.

When you pick up a supplement, especially one that promises performance enhancement, you don’t know if it belongs in the “Mostly O.K.” pile or in the “Dangerous” pile. After all, two products might look the same, but one might contain just amino acids and other legitimate ingredients, while the other also contains anabolic steroids. Because of this, FDA has issued a warning about certain categories of supplements: body building products, weight loss products, and sexual enhancement products. Be extremely careful when considering a supplement in one of these categories. We strongly recommend that you avoid products in these categories.

Even when FDA tests supplements and finds dangerous ingredients, companies sometimes refuse to recall them. Sometimes, they simply repackage their product and continue selling it under a new name. Just because a product is on a store shelf doesn’t mean it is safe. You need to do your research and be an informed consumer. The dietary supplement industry is enormous. Supplements that appear to be safe could actually be dangerous products in disguise. If you use dietary supplements without doing your research, you may be taking serious risks with your health and your career. Please visit USADA’s Supplement 411 for more information about dietary supplements.