By Dr Asker Jeukendrup
National and international travel is part of the life of a top level athlete. Some may travel to foreign countries to undertake specialised training in the heat or at altitude. The foods available in such locations may be very different from those we are used to at home. Sometimes the catering is prearranged, and this will always be the case in athlete villages associated with major international competitions. Sometimes, especially at training camps, a member of the support team may take responsibility for organising meals and training/competition snacks for the athletes. However, on many occasions the athlete will need to take care of their own food requirements.
Regardless of the level of support, eating away from home makes it more difficult to make appropriate food choices. The access to food (or suitable food) may be difficult and often we are unfamiliar with some of the food choices offered. In such cases we tend to choose what we are familiar with. Unfortunately these choices are usually candy bars and fast food places like McDonalds. It is more difficult to make healthy food choices when overseas simply because we do not know all the products available or cannot find what we are looking for.
Another important factor that we need to consider is the fact that the nutrition requirements – especially fluid needs - may change drastically when we travel to another country and a different climate. When training at altitude or in very hot conditions the requirements are different from those at sea level or moderate temperatures. Fluid losses will be much greater in hot countries and therefore fluid intake must be increased. In this situation, it is important to have fluids available at all times and that may be very different from what we do at home in the winter.
Flying is another issue. On longer flights fluid losses can be considerable and fluids must be ingested to avoid dehydration. Because you cannot be sure of getting drinks when you want them or as much as you want on board a plane, it is wise to bring your own. Water, diet soft drinks and sports drinks are preferred over coffee, tea or alcohol. The latter three contain diuretics (caffeine and alcohol) and may stimulate fluid loss. However, in conditions where other fluids are not available it is better to drink coffee or tea than nothing at all.
We often have to rely on the food served in planes, trains, hotels and restaurants and often the food choices are limited. In some countries there may be more serious problems with food hygiene and the lack of a safe water supply. Having some emergency snacks with you may help avoid the situation of a whole training camp being wasted because you don’t like the foods that are available.
The following strategies should help athletes (or a team support crew) to achieve their nutritional goals while on the road:
1. Contact other athletes or coaches who have traveled previously to that country, event, or accommodation facility. They may be able to warn of likely problems. You should know what to expect and be prepared in advance.
2. Bring drinks (water or something else that you will enjoy) on board for longer flights.
3. It is useful to organise special menus and meals in aeroplanes, hotels, or restaurants in advance. When booking a plane ticket for example, you could order a vegetarian meal which often is lower in fat than the regular meals. If the team management are making the bookings, ask them if they can do this for you.
4. You should research food hygiene and water safety when traveling to new countries. Be aware of locations in which fluid intake should be restricted to bottled or boiled drinks, and know how to avoid foods that are high risk for contamination (e.g. unpeeled fruits and vegetables). Also try to find out where you can buy bottled drinks.
5. It is useful to take food supplies to locations where important items are likely to be unavailable or expensive.
6. Be aware of special nutritional requirements in the new location. For example, to be prepared to meet increased requirements for fluid, carbohydrate, and other nutrients. (see Table 1)
Table 1: Portable carbohydrate rich foods for travel
Breakfast cereal (+ skimmed milk powder)
Cereal bars, granola bars
Dried fruit
Rice crackers, dry biscuits
Spreads – jam, honey etc.
Sports bars
Liquid meal supplements – powder and ready to drink tetra packs
Sports drink
