I travel 80-95% of the year, far away from home for extended trips of a week or more. Over time, I've developed some healthy habits that, among other things, help me to stay focused and eating properly in this current lifestyle of mine.

Because I travel via air, there are now (more than before) some restrictions that prevent the earlier tips from working effectively *IF YOU DON'T WANT TO CHECK BAGS*. If you *DON'T MIND* checking bags, then you can get more creative, obviously. But the tips below are for travelers who have a personal carry on (laptop bag or briefcase, backpack, etc) and a single rollerboard (wheeled smaller suitcase).

Background:

My basic dietary goals are as follows:

(1) Eat as few meals from restaurants, bars, hotels and other places as possible.
(2) Eat frequently - 4 to 7 times a day.
(3) Eat healthy.
(4) Eat cheaply.
(5) Avoid bringing COOKED foods on the plane in a cooler type thing (even soft side) because it's a pain the arse.


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TRAVEL ADVISORY:

In the United States, and possibly much of the world, a human being can throw crap into their body at a cheaper and faster rate than they can ingest healthful and beneficial foods. It's just that way, but the above goals can be met with the following tips.

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Let's begin:

(1) Prepare for the unexpected and unplanned events. If you're a weekly traveler, think about the minute you leave to the minute you get back. And I mean, if you're like me, the cab ride to and from the airport -- are you going to be hungry? Protein bars, my taxified tourista -- they will do a body good, they're cheap (if bought in bulk) and you can avoid a bad snack going to or coming from the aiport. At least you'll have them. Heck, bring 10 if you can. You'll see why in a minute.

(2) Plan your meals. If you're going to be there from Sunday night to Thursday night, do the math and figure out what you're going to be eating. Since this isn't a dietary meal planning email, I'm going to leave it to you. But here's my example:

Sunday Night: Protein bar to airport. Almonds on plane. Lots of H20.
Monday AM: Hotel provided breakfast.* Water.
Monday Mid-AM: Post workout shake (or if off day, protein bar)
Monday Noon: Almonds or pretzels or a small tuna pouch.
Monday Lunch: Brown rice and salmon with broccoli.
Monday PM Meal: Peanut butter, whole grain rice cake. Some figs.
Monday Dinner: Two breasts of chicken, brown rice.
Monday PM Last Meal: Post workout shake (or if off day, protein bar)

Wash, lather, rinse, repeat. :tu:

Now, a couple of things:

* Means you've researched your area and found a hotel chain that provides a breakfast consisting of some sort of non-crap eggs or other protein. Granted, I'm spoiled and rather elite with my status and I'm able to stay at freaking Embassy Suites. But the ES and many hilton (I can't speak for others) have nice cook to order breakfasts. In fact, I was at the SFO ES for damn near 5 months ordering egg beater omlets in the AM (sans cheese, yuck) until I found they had egg whites. Damnit! And if you're truly serious, you're going to CALL AHEAD and find a hotel close to where you are going to be working (or, in my case, a bit far, but worth it) that has decent food. Obviously, I prefer eggs in the morning as I believe it's a superiour protein source compared to some others. You could, of course, do a pre workout shake (if you're an AM workout type) and you can call it a breakfast too. Your call obviously.

All of the above foods, save brocolli, can be bought, packed and run through airport security AS FAR AS I KNOW. You may have a different experience. Granted, if you pack alot of the prepackaged tuna, chicken, brown rice (use the new Success Brown Rice Cups [they are brand new and are awesome 60 secs in microwave, done!]), etc., your suitcase will be heavier. But that's good exercise too!


ALTERNATIVE #1: Do further research and find a grocery store close to your arrival airport. Call ahead and find out what time they close, and if they stock the specific items you're after. In my case, for a short project in Allentown, PA, I would fly into Newark, pick up the rental car, and drive 5 minutes out of the airport to whole foods. I'd schedule a flight that arrived hours before the WF closed, just to be safe. Then, I'd get my goodies, pack up the bags in the car and head to the hotel, which in my case, I made sure had a small fridge and a microwave. Sometimes they have micros in the lobby, etc. These are essential things. Plus, if you can't find a hotel with an eggs breakfast, you can always get eggbeaters or eggwhites at the store and go that route.

ALTERNATIVE #2: Do all of the above, but buy a meal or two when you can't make the situation work out. You can, of course, always TRY to eat healthy when you're traveling, but it's hard.

ALTERNATIVE #3: Cook your meals, break out into small plastic containers (easier but takes a bit more space), pack into a medium size (30cm x 20cm x 20cm) travel soft-sided cooler tote, and take through security. Two bad things are -- you need a fridge at your destination, and you must clear more rigorous inspection and it probably will fail. Plus, if your flight is over 3 hours, you'd better have alot of ice. Oh, and it's heavy. Oh, and it stinks too. Trust me, I tried this.

In the end, I think you'll be healthier, wealthier and definitely more efficient with some of my tips.


Good eating. :D

Excellent advice. Here are some other things that will help us frequent travellers. I travel about the same amount, 90%, and I also make a point of staying in hotels with mini fridge and micro, as well as a "gym" with an elliptical. I have found that many hotels offer a free pass or discount to a local real gym, I always ask. Morning cardio at the hotel then I look forward all day to a long workout in the eve. Occupying that time keeps me out of the bar and less tempted to snack on crap food.

I find that it is too difficult to try to do much cooking in the room, unless you have plates and utensils, condiments, etc. I do buy food locally but it is usually prepackaged, like yogurt, rte protein drinks, etc. I also seek out the "clean" food stores wherever I am, you develop a sixth sense after a while:)

I carry a small hand mixer that I bought at Wally World for 8$. It breaks down into two parts so it fits easily in my luggage. I raid the morning buffet for fruit and yogurt for my shakes. I find that the eggs are usually cooked with WAY too much butter so I don't eat them.

The airlines won't let you take peanut butter in your carry on, so I carry a jar in my luggage. Other foods I carry aboard:

Low sugar oatmeal packets
Protein powder
Beef Jerky
Almonds
apples from the hotel
Protein bars
Multivitamins
Super Green pills (Garden of Life brand)

Thanks for starting an excellent thread! I was looking for this kind of info when I started eating right and training back in April. I am 20 lbs lighter and have gone from 18% to 12% BF since then, in spite of the travel, restaurants, crappy schedule, etc.

Anyone else have travelling tips?