Going away and worried about how it’s going to affect your nutrition and training? Luckily, many of our clients are frequent travellers, so we’re well versed in helping our clients navigate trips. With these key tips, travel needn’t spell the end of your fitness journey.

Key takeaways

• Travel doesn’t need to mean the end of your transformation.
• Try and keep your eating routine as similar as possible to normal.
• Opt for high protein and lots of veggies wherever possible.
• If in doubt, stay low carb.
• Make the last meal of the day the biggest.
• If you have to drink, stick to one type of alcohol.

There may be times during your transformation that you find yourself away from home and unable to prepare your own food. Whether you’re travelling for business or pleasure, there’s no reason that being on the move should put you off track. These five tips are all you need to keep you on target.

Tip 1: Aim for three meals a day.

If you normally eat four to six meals, dropping to three meals a day can help control calories. If you eat most of your meals on the go or in restaurants, you may eat more dietary fat and therefore calories.

Tip 2: Emphasise protein and greens.

Always aim to follow the simple rule of lean protein with a side of vegetables wherever possible.

Tip 3: If in doubt, stay low carb.

Even if your plan contains some starchy carbohydrates, it is very difficult to estimate quality and portion size when eating out or travelling. In most restaurants, unless you can get steamed rice, most carbohydrate dishes may also contain high amounts of fat. Stick with low-carb menu options to increase your chances of a successful trip.

Tip 4: Make your last meal of the day the largest.

Whether you’re travelling for business or leisure, your largest meal of the day is likely to fall in the evening. Aim to make your breakfast and lunch small protein-based meals to ‘bank’ calories for later on. If you are able to source suitable carbohydrate choices, eat them with your final meal.

Tip 5: If you have to drink, stick to one type of alcohol.

Alcohol increases your likelihood of slipping up nutritionally, so if you have to drink, opt for ‘clean’ spirits like gin or whisky. Drinking them neat also means they are less “drinkable”, so you are less likely to overindulge. Alternatively opt for zero-calorie mixers, such as soda water.

Stick to a two-drink limit and prioritise great hydration. Consider supplementing with our ‘Alcohol and Detox’ supplement stack, available on through our store.