Nutrify Performance Nutrition for Women

Travel Like a Pro: Nutrition Tips for Female Athletes on the Go

Race season is upon us and for many, that also involves traveling to races. Here are some quick tips to set you up for success at your destination race:

Meal Plan for the Win: Plan out your pre-race meals and snacks. Research dining options in advance & seek out restaurants that offer choices that will meet your nutrient needs. Bring along (or plan to purchase) portable nutrient-dense snacks like trail mix, jerky, greek yogurts, granola, oatmeal, cheese sticks, fruit) for the trip & to have on hand in your hotel room.

Focus on Hydration: Drink plenty of water during your trip but there’s no need to overdo it. Plan to sip water and/or a functional sports drink slowly throughout the day to maximize hydration. Try to avoid excessive consumption of caffeinated, alcoholic or sugary beverages which can contribute to dehydration.

Stick with Your Race Week/Race Day Nutrition Plan: Keep the food choices simple (e.g. avoid spicy, high fat, high fiber meals) and stick to foods you are familiar with. Focus on staying hydrated and consider pre-hydrating for longer efforts/warm weather with a functional sports drink and/or salty broth/soup, etc. On race morning, plan to eat & drink as you’ve trained = nothing new on race day! Stick with what you already know works for you!

Remember to Recover: Remember to refuel with carbs & protein ASAP after your race. These help to support muscle repair & recovery and provide energy. Bring or grab some portable recovery snacks to like chocolate milk, yogurt with fruit, or a turkey sandwich on whole grain bread for a quick, post-race snack.

Need help to dial in your race week & race day nutrition? Nutrify can help! Reach out to schedule a complimentary information call to learn more.


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