Fueling Up On The Road: Navigating Travel for Races and Competitions

Team bus? Hotel breakfast buffet? Back-to-back games with no real meal breaks?Yep — fueling on the road can be one of the biggest challenges for athletes.

Hi there! I'm Rebekah, a Registered Dietitian specializing in sport nutrition in Ottawa (Ontario) and the surrounding areas. I work with teams and individuals to build nutrition strategies that travel well. Because whether you’re heading to a weekend tournament or a national championship, what you eat on the road matters - a lot. Smart fueling supports consistent energy, better recovery, and peak performance - especially outside your home turf.

Why Travel Nutrition Is Different

When you’re on the road, your regular routines go out the window. That can lead to:

• Long gaps between meals

• Limited food choices (hello, fast food)

• Inconsistent hydration

• Digestive issues from unfamiliar foods

• Missed recovery windows after games

  
  

The good news? With a bit of planning — and the right strategies — athletes can stay fueled, focused, and feeling good throughout travel.

Game Plan: How to Fuel Up on the Road

1. Don’t Skip Breakfast (Even Hotel Breakfast)

A balanced breakfast sets the tone for your energy, focus, and mood all day. Aim to include:

• A carbohydrate source (bagel, oatmeal, fruit)

• A protein source (eggs, yogurt, milk, nut butter)

• Fluids

  

Pro tip: If hotel breakfast is a no-go, pack shelf-stable options like instant oats, hoemmade muffins, bagels and peanut butter, trail mix, applesauce/fruit pouches or fruit cups. Bonus points if you look ahead to see if you have a fridge and microwave in your room - this gives you sooo many more options to work with! Think yogurt and granola, peanut butter and jam sandwiches, fruits, veggies, hummus, cheese and more that you can bring along for in-room meals and snacks.

2. Pack Smart, Travel Strong

Snacks are your fuel insurance policy - especially when meal timing is unpredictable. Great on-the-go options include:

• Peanut butter sandwiches

• Granola bars or energy bites

• Trail mix

• Tuna or chicken snack packs with crackers

• Fruit pouches

These keep energy levels up and help you avoid the crash from skipping meals.

For quicker energy boosts when time between races or games is short, stick to carb rich foods low in fiber and protein such as watermelon, fruit gummies, juice boxes, orange slices, or crackers.

If you can, bring a cooler which gives you additional snacking options and keeps your water or sports drink choices nice and cold.

3. Make the Best of Restaurant Meals

Eating out is inevitable, but you can make it work. Look for:

• Grilled or roasted lean proteins (chicken, fish, lean beef)

• Starches (rice, potatoes, pasta, wraps)

• Vegetables or side salads

• Extra fluids (water or milk)

Not every meal has to be “perfect.” Try to be intentional about pairings to help you find balance between what you love and how it may impact your performance. For example, you really want the burger, maybe order with rice and veg on the side instead of fries!

4. Hydration Doesn’t Take a Holiday

Between long drives, flights, and back-to-back games, hydration can easily fall behind. Use a refillable water bottle, add electrolytes if sweating heavily, and monitor urine colour — pale yellow is the goal.

5. Nail Your Recovery Window

After games or training, aim to refuel within 30–60 minutes with:

• Carbs to replenish energy stores

• Protein to support muscle repair

• Fluids to rehydrate

Chocolate milk, rice bowls, burritos, Greek yogurt and granola, or a chicken wrap are all quick and easy on-the-go options. Bonus is that you can typically find similar options at drive-thrus on your way home.

Final Whistle: Be Prepared, Not Perfect

Travel nutrition isn’t about eating perfectly100% of the time — it’s about being prepared, flexible, and making the best choices with what you’ve got.

When teams travel with a plan, athletes feel better, perform stronger, and bounce back faster between games.

Are you ready to learn more about how nutrition can impact your performance? Connect with me or book your FREE DISCOVERY CALL today!

Looking for services specific for teams, clubs or sport organizations? This is why we started our new business, Built to Perform!  From team nutrtition workshops, training camp support, or competition day services, we have your team covered for all things sport nutrition and fueling!

Contact us to learn more about how we can best support your team.

Talk soon!