+ Nutrition
and More

By Kate Fisher

Kate Fischer, MS, RD, LD owns Alameda Fitness
Center in Northeast
Portland, OR
503-548-4011
getfit@alamedafitness.
www.alamedafitness.com

Fueling On the Road

Destination events hold a certain mystique that close-to-home races cannot always provide; however, they also can present significant challenges by altering the day-to-day habits we grow accustom to at home. The new scenery and surroundings are a great diversion from the usual training grounds, but new environments also provide unique cuisines, different grocery stores, and varying temperatures and environments that alter your hydration and fueling needs. All of this provides an added dimension to these destination events. So how do you support your best performances when you are outside of your usual environment? This article will provide some simple how-tos to make your next destination event an enjoyable success.

Pack a bag of your favorite pre-, during, and post-race foods. By bringing a bag of your favorites, you will never go without the foods you trust most. Most cities will have stores to purchase your favorite foods, but you never know when that one bar you rely upon before your run isn’t there, or they’re missing your tried and true specific flavor. Therefore, think ahead, pack your essentials, and breathe a sigh of relief when you don’t have to worry about choosing a new food or a new flavor. For endurance events, be sure to pack your favorite race-specific products, such as gels, beans, blocks or sports drinks. This will allow you to be more confident in your race plan and avoid undue anxiety leading up to the event.

If you are flying, depending on the length of the flight, also consider packing a bag of healthy snacks in your carry-on, as choices on the plane are often limited. Make sure you either bring water, or ask for water on the plane to stay hydrated on long plane rides or during lengthy layovers. Quick and easy snack ideas include: trail mix with nuts and dried fruit, baggies of fresh fruit like grapes or easy to eat fruit like bananas and apples, crackers, dry cereal, peanut butter and jelly sandwiches, pudding packs, cut veggies, or granola bars. You may also be able to find sandwiches, yogurts, and other perishable foods in the airport that can travel with you on the plane.

Avoid trying anything new until after your race. Along with the mystique of a new destination, there is the mystique of the cuisine that destination may have. To be safe, and prevent any undue gastrointestinal issues during your event, stick to the foods you know and trust. Your body may respond in a negative way to a new food, and you don’t want to risk spending your event in the port-o-potty alongside the race route! Save the new foods for after your race.

Place close attention to hydration. Flying, and changes in altitudes and climates, such as shifts in humidity, can alter your hydration status when you travel to a new area. Most of us don’t have the time it takes to fully acclimatize to a new environment before the event, so you will need to be extra conscious of changes in your usual hydration. An old standby indicator is urine color — darker colored urine and small volume indicates dehydration. Focus on hydrating consistently during air travel, and as soon as you hit the ground, leading up to your event. If you find yourself sweating more than usual in this new place, you may also need to consider hydrating with an electrolyte beverage.

Avoid illness. Either psychosomatically or otherwise, I always feel like the minute I step onto the plane I sneeze! Now this may be a slight exaggeration, but it isn’t uncommon to acquire a minor illness during travel. Couple the stress of traveling, lengthy flights, long layovers, and encounters with thousands of people, with the stress a big event, such as a marathon, puts on your body, and your immune system may not be able to fully defend against illnesses you encounter during the course of your trip. To combat these stressors, make sure you choose lots of nutrient-rich foods like fruits, vegetables, whole grains, and lean proteins to help your body recover and repair after your event. Also remember to hydrate regularly and never forget to wash those hands!

Destination events are a fun and exciting way to stay passionate about your sport. New surroundings, new people and new races make exercise exciting and fun and provide something to look forward to. Following these simple suggestions can provide for a successful destination event that keeps you yearning for more.