By Performance Nutritionist, Tamara Walker book a 1-2-1 with Tam here

Travel Tips for Athletes & Parents: Stay Healthy, Fuelled, and Ready to Compete

Whether you’re heading to a weekend tournament or a week-long championship across the country, travel days can disrupt an athlete’s rhythm. For both athletes and parents, the goal is to keep performance and wellness on track, even when you’re out of your comfort zone. Here are key tips to help you travel smarter, stay healthy, and arrive ready to compete.



✋ First Defence: Hand Luggage Essentials



Your carry-on or personal bag is your first line of defence against illness. Buses, planes, and public restrooms are breeding grounds for bacteria and the last thing any athlete needs is to get sick just before game day.



Pack these in your hand luggage:

• Hand sanitiser gel (at least 60% alcohol) [1]

• Antibacterial wipes for wiping down tray tables, armrests, door handles, and hotel room surfaces [2]

• Water bottle (fill after security) to stay hydrated and aim for small sips regularly [3]

• Chewing gum to help with pressure changes during flights and keep your mouth hydrated [4]

• Tissues and lip balm to stay comfortable.

  

  Good hand hygiene and hydration can make a major difference in avoiding infections during travel [1][3].



🍎 Smart Travel Snacks

Athletes need consistent energy, especially on long travel days when access to nutritious food can be limited. Don’t rely on airport food courts, just come prepared.



Best travel snacks:

• Whole grain wraps with nut butter or lean protein

• Trail mix (low sugar, no candy)

• Bananas, apples, or cut-up veggies like carrots and cucumbers

• Greek yogurt pouches 

• Oat-based bars or protein bars with minimal added sugar [5].

  

  Avoid:

• Trying new foods before competition as gastrointestinal distress is a common issue for traveling athletes [6]

• High-sugar snacks or caffeinated drinks, which can lead to energy crashes [7].

• Greasy or fried foods that may cause fatigue and stomach upset [8].



🧦 Don’t Forget Compression & Movement



Long hours in a bus or on a flight can cause tight muscles, swelling, and stiffness, especially in the lower legs. Stay loose and circulation-friendly by planning ahead.

Tips:

• Wear compression socks to help blood flow and reduce swelling [9]

• Get up and move/stretch every hour during travel if possible [10]

• Use a lacrosse ball or massage tool on calves and hamstrings during downtime

• Stay in your recovery routine, even while travelling (foam rolling, stretching, hydration)



Proper circulation and mobility during travel can reduce injury risk and enhance recovery [9][10].



🔄 Stick to the Routine

Travel throws off schedules, meals, and sleep. The more you can keep consistent with your athlete’s regular habits, the better they’ll perform.

• Sleep: Aim for a full night’s rest before and during the trip [11]

• Meals: Keep timing consistent with your training schedule [5]

• Hydration: Start drinking water early in the day and sip often [3]

• Mindset: Keep stress low by the use of music, books, or meditation apps to stay calm and relaxed [12]

• Final Tip: Pack the Night Before



Avoid last-minute scrambling. Pack all gear, snacks, travel documents, and essentials the night before. This helps both athlete and parent start the trip with a clear, focused mindset.



Travel doesn’t have to derail performance. With a few smart habits and a little preparation, you can arrive energized, healthy, and competition-ready. Safe travels and good luck out there!

By Performance Nutritionist, Tamara Walker book a 1-2-1 with Tam here

Can Youth Sport Nutrition help?

Youth Sport Nutrition products comprise of whole food ingredients that have been carefully selected to aid young athlete’s needs, taste great and add convenience to a busy schedules. The powdered formulas enable quick solubility in water or milk, to form a delicious nutrient packed shake that your youth athlete can enjoyed pre or post exercise- helping aid recovery and increase energy.

Youth Sport Nutrition always recommend to opt for whole foods first as the rule. Food powders such as NUTRI-TEEN shakes, and Oat energy bars are a nutritious way to top-up on high-quality nutrients to support parents of youth athletes faced with tight schedules. 

If you want any help with designing a food-first meal plan, you can speak to our nutrition team today.

By Performance Nutritionist, Tamara Walker book a 1-2-1 with Tam here

References 

[1] Centers for Disease Control and Prevention. (2023). Hand hygiene recommendations. https://www.cdc.gov/handhygiene



[2] World Health Organization. (2022). Cleaning and disinfection of environmental surfaces.



[3] Casa, D. J., Stearns, R. L., Lopez, R. M., Ganio, M. S., McDermott, B. P., Yeargin, S. W., Yamamoto, L. M., & Maresh, C. M. (2010). National Athletic Trainers’ Association position statement: Fluid replacement for athletes. Journal of Athletic Training, 45(3), 385–391. https://doi.org/10.4085/1062-6050-45.3.385



[4] Mayo Clinic Staff. (2023). How to prevent airplane ear. Mayo Clinic. https://www.mayoclinic.org



[5] Thomas, D. T., Erdman, K. A., & Burke, L. M. (2016). Position of the Academy of Nutrition and Dietetics: Nutrition and athletic performance. Journal of the Academy of Nutrition and Dietetics, 116(3), 501–528. https://doi.org/10.1016/j.jand.2015.12.006



[6] Burke, L. M., Hawley, J. A., Wong, S. H. S., & Jeukendrup, A. E. (2015). Dietary supplements and sports performance. International Journal of Sport Nutrition and Exercise Metabolism, 21(6), 413–432.



[7] Meeusen, R., et al. (2013). Caffeine use in sports: An update. Sports Medicine, 43(6), 517–529. https://doi.org/10.1007/s40279-013-0037-5



[8] Garthe, I., & Maughan, R. J. (2018). Athlete’s diet: Nutritional considerations for travel. International Journal of Sport Nutrition and Exercise Metabolism, 28(2), 125–134. https://doi.org/10.1123/ijsnem.2017-0310



[9] Watanuki, S. (1994). Effects of wearing compression stockings on cardiovascular responses. Ergonomics, 37(5), 895–900. https://doi.org/10.1080/00140139408964967



[10] American College of Sports Medicine. (2022). Travel considerations for athletes. https://www.acsm.org



[11] Fullagar, H. H. K., Skorski, S., Duffield, R., Julian, R., & Meyer, T. (2015). Sleep and athletic performance: The effects of sleep loss on exercise performance. Sports Medicine, 45(2), 161–186. https://doi.org/10.1007/s40279-014-0260-0



[12] Birrer, D., & Morgan, G. (2010). Psychological skills training as a way to enhance an athlete’s performance. The Sport Psychologist, 24(4), 475–495. https://doi.org/10.1123/tsp.24.4.475

Disclaimer: This article is intended to provide general information about nutrition for youth athletes and is not meant to replace professional dietary advice or individual nutritional counselling. Every child's nutritional needs can vary due to factors such as age, size, physical activity level, and medical conditions. We strongly recommend consulting with a registered dietitian or a healthcare provider before making changes to your child's diet, such as adding food powders. YSN and the author of this article do not take responsibility for any possible consequences from any treatment, procedure, dietary modification, action, or application of medication which results from reading or following the information contained in this article.