Maintaining your nutrition and training regimen is often difficult just within the complex scheduling and distractions of daily life. But if you’re traveling, managing all of that within a busy itinerary can feel next to impossible. You must remember that you don’t have to give up just because you’ve lost the convenience of home. Think about professional bodybuilders who travel the world competing. Do you think they give in to fast food just because they’re bouncing from airport to airport? As long as you remind yourself that it’s possible and you prepare accordingly, you will be just fine. But it will take work and forethought. So here are five tips to help eating clean and train while you travel.
First of all, research will be your best friend. Make sure you lay out your entire itinerary before you leave home, so you have a clear understanding of what you’re up against. Check in with the hotel to get a copy of their room service and restaurant menus, and to see if they have a gym. Since healthful eating is now a totally mainstream concept, chances are you’ll find plenty of options on the menu that will work for your needs with a few adjustments. But if there’s no gym in the hotel, you’ll have to find one nearby. If you’re headed to a major city, chances are there will be somewhere you can get a day or weekly pass within walking distance of your destination.
Next, consider how to pack to support your efforts. If you’re on a regular supplement or protein powder regimen, bring those things with you. Pack reusable plastic bottles and insulated containers, so you can bring what you need with you while in transit and out about town. You won’t be able to bring a shake on the plain, but anything dry like trail mix, oatmeal and almonds will get you through without a problem.
When you do have to eat out, just choose food that’s as simple as possible. Any lean meat should be fine, as long as you request it not be cooked in oil. Fish and vegetables can always be served steamed, and rice can be made for you without butter. Just think about your normal portions, and make sure anything you eat out is as lean and unprocessed as possible. Restaurants in tourist areas are used to catering to specific requests. So don’t be afraid to ask for changes to the menu items, and you’ll be good to go.
Your best bet may be to stay in a hotel room that also comes with a kitchenette. Then when you arrive make a pit stop at the grocery store. As long as you have a small refrigerator and a microwave you should be about to prepare your bare necessities. And keep in mind that many fruits will be fine just sitting out on the counter for several days. It goes without saying that you’ll need to avoid the mini bar and snacks stuck in your room, so if you’re worried about temptation just ask them to clear that stuff out in advance of your arrival.
If there are no gym facilities to be found in or around the hotel, look for ways to get your work in out in nature. There are a wide range of exercises that can use your body mass to deliver a high impact workout. Pack a handful of exercise bands and go create your personal gym on the move. Even on African safari tours you will have some downtime when you can get in a few sets of squats and crunches. Just remember to leave those extra bits of time in your itinerary. If you’re committed and motivated you’ll make it happen.