Muscle Gain: How To Eat Healthy While Travelling

how to eat healthy while travelling

Even for the most dedicated of lifters, traveling can be a real gains killer since it throws you off your routine and takes you away from your familiar gym and food. If you take some time to plan and prepare, though, there is no reason that you can’t maintain a solid nutrition program even while on the road.

See these six ways on how to eat healthy while travelling.

Take It With You

In any situation, the best way to KNOW that you will have the food you need is to take it with you. If you’re traveling by car, you can pack a few bags of protein powder, protein bars, tuna, and other bodybuidling fare. You could also take a cooler filled with more perishable foods if that suits your diet better. Taking food with you is more challenging when you fly, but you can almost always pack protein bars and even fruit in your carry-on bags.

Embrace Convenience Stores

It may sound funny at first, but one of your best sources for healthy food on the road will be gas stations or convenience stores. No longer limited to candy and soda, many convenience stores now sell protein bars, whole-grain cereal, fresh fruits, sandwiches, milk, and even protein shakes. Get to know which chains carry the items you can use, and then visit those stores on your trips.

Know Your Fast Food

When you’re on the road, it’s not always possible to find fresh food when you need it, but it IS nearly always possible to find fast food. Spend some time before your trip studying current nutrition information for places like McDonald’s, Wendy’s, Taco Bell, Chipotle, and others so that you know which ones have selections that will suit your needs. Most fast food restaurants have salads and grilled chicken, so it shouldn’t be too hard to bone up on your choices.

Stay Hydrated

To keep your body functioning at its best, you need to make sure and stay hydrated during your trip. This will keep you from getting overly tired and will help your digestive system work properly. Dehydration, on the other hand, can lead to sluggish bowels and a compromised appetite that will work against you, either by limiting your intake of quality food or by sending you into a spiral of junk food cravings.


Especially on long trips, you need to find a way to stay active. This will help you ward off fat gain and will also keep your muscles tuned up so that the food you eat is shuttled mostly where you want it — into your lean tissue. As is the case when you’re at home, working out on the road will stimulate your appetite and keep you in a fitness mindset and more likely to make healthy food choices.

Be Flexible

Above all, you need to remain flexible and creative if you want to eat well when you’re on the road. There WILL be times when your food choices are less than ideal, and you’ll need to make adjustments to fit your situation. Planning and preparing beforehand can go a long way toward keeping you on track when these obstacles do arise, and you’ll be able to rebound quickly from any dietary setback.

Happy travels and good eating!

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