[hlnx1]

Travel is where good nutrition habits often fall apart: long gaps between meals, unfamiliar food, airport snacks and stomach bugs at the worst moment.

Things that tend to help:

• Pack reliable snacks you know your gut tolerates (bars, dried fruit, nuts, crackers, sachets of oats)
• Drink regularly on flights; cabin air is dry
• In regions with food safety concerns, stick to cooked food served hot, bottled or treated water, and fruit you can peel
• Research the food options near your hotel and venue in advance, especially for the pre-race meal

Travel and jet lag: travel fatigue and jet lag.

What do you always pack for food when you travel to compete?

[hlnx1]

For crossing several time zones, shifting meal times towards the destination schedule from the day of travel can help your body adjust, alongside light exposure and sleep timing.

Avoid the trap of eating everything offered on long flights just because it is there. Eat to your usual pattern where you can.

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