Travel Nutrition & Hydration

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1 Topics Travel Nutrition & Hydration Challenges of travel Pre departure Probiotics Travel Tips Challenges with travel/considerations Hydration Snacks on the plane Restaurant and Buffet eating tips Bahamas Summary Chris Fonda APD, AccSD Sports Dietitian Fellow Australian Institute of Sport Challenges with Travel Achieving carbohydrate and protein requirements Meeting daily vitamin and mineral requirements Balancing energy intake Maintaining adequate hydration Food safety Considerations Typical meal patterns Smaller breakfast Main meal at midday Snacking not common practice Timing of meals Meal style Ask for tap water (Leitungswasser) only free option in German restaurants Nutrition Investigate main sources of CHO, PRO, FATs Language Master some simple phrases 1

2 Pre Departure Take food from home: Supplements/sports foods Sports drink, sports bars, powdered liquid meal supplements Easily transportable snacks Muesli bars Dried fruit and nut mixes Cereal Crackers Dehydrated meals (e.g. low fat 2 minutes noodles, flavoured rice or pasta) Favourite foods Vegemite Milo Pre Departure Probiotics What are they? Live microbial food supplements Lactobacillus acidophilus Bifidobacterium bifidum Why should I take them? Enhance immune system Reduction of GI symptoms (West et al. 2011) Reduction in severity and duration of respiratory illness (Pyne et al. 2015) Reduced risk of URTI by 27% (West et al. 2014) When should I take them? 1 capsule daily for 14 days (2 weeks) prior to travel Dehydration Air conditioning and pressurised cabins increase fluid losses Airlines often provide only small serves of fluid during the flight Take additional fluid on board Can purchase after pass through customs Take an empty drink bottle through customs and fill up in waiting lounge or on plane Aim to drink ~ ml fluid/hour Sodium can help your body hold onto the fluid more effectively Electrolyte replacements (e.g. Shotz) Adding some salt to meals Aim for pale yellow urine colour Caffeine containing fluids can affect sleep Avoiding constipation Keep well hydrated Move around the cabin frequently Take on board some high fibre snacks 2

3 On the Plane Muesli/breakfast bars Nuts & dried fruit mixes (in original packaging) Crackers/rice cakes Drink bottle Sandwiches (not filled with meat or dairy products) Dehydrated camping food In your Suitcase Skim milk powder Muesli/breakfast bars Breakfast cereals 2 minute noodles Baked beans & spaghetti (small tins) Nuts & dried fruit mixes (in original packaging) Sustagen Sport powder Powdered sports drinks Spreads (Vegemite) Travel Tips On Arrival Rehydrate! Aim for light yellow urine Aim for USG if testing Electrolyte tablets (e.g. Shotz ) can help with rehydration Adopt meal pattern of destination as soon as possible after arrival Stick to your nutrition plan Don t be tempted to over indulge on new/exotic foods Visit a supermarket and stock up on supplies Nassau Bahamas Nassau Bahamas Mannheim Population = 383,100 (2014) Language: English Time zone: 16 hours behind Australia AEST Average Temperature (July) = 30 degrees Accommodation: Breezes Super Club Melia Hotel Venue Thomas A. Robinson National Stadium 3

4 Food Bahamas Remember the Basics Carbohydrates Protein Fat Preferred fuel source by the body during high intensity exercise Important for healthy growth and development Inefficient supply of energy to the body during high intensity exercise Stores (muscle and liver) are quickly depleted during exercise always need topping up Helps repair damaged muscles and enhance recovery Can take the place of high quality carbohydrate and protein foods Daily requirements vary according to activity levels Intensive training can increase requirements Usually easy to meet needs More difficult to control body fat levels Can reduce speed, endurance and agility Surviving the Buffet Surviving the Buffet Have a plan before you get to the buffet... and stick to it! Avoid choosing a bit of everything as you move down the food line Plenty of food for everyone and menu items may be repeated Don't worry about the amount and type of food that other athletes are consuming Remove yourself from the buffet once you have finished your meal Good choices Wholegrain cereals Low fat yoghurt, milk Fruit Pancakes Toast Bagels Eggs notfried Ham not fried, trim fat Potato not fried BREAKFAST Limit Sugary cereals Cream Croissants, donuts, pastries Butter, margarine Fried eggs Bacon, sausages Hash browns 4

5 Surviving the Buffet/Restaurant Summary Good choices Soup Meat, chicken, fish Vegetables Salad Pasta, noodles Bread, wraps, rolls, crackers Fruit Desserts yoghurt, custard LUNCH and DINNER Limit Cream based soups Fried, deep fried, battered Sautéed, fried, creamed, buttered Creamy dressings Butter, creamy sauces Desserts pastries, pies, tarts, cakes Be well prepared Take your favourite snacks with you Remember the nutrition basics Maintain hydration Make sensible buffet choices Enjoy the experience Questions? Chris Fonda APD, AccSD Sports Dietitian Fellow Australian Institute of Sport 5