Four nutrition hacks for the traveling rider

By Jeffrey Stern

Let’s be honest, traveling makes it hard to stay on top of a healthy diet. However, if we’re being completely honest, travel also isn’t an excuse to throw out all the good habits you’ve developed at home. To make the transition to travel eating a bit easier, we’ve come up with these 4 hacks to keep you on your nutrition track even when you’ve got to be on the go more often than not.

1. Proper prior planning

Before jumping on a plane to who knows where, do some quick research. Find the markets, coffee shops and restaurants that will have more or less what you like and need. The mini-fridge in your hotel room for the extended weekend can hold more than you think. Stock up on the must-have perishable items once you’re in town, but before you land on your bed for a quick post-travel nap.

2. Pack your favorite snacks.

Dried fruit, nuts, individual peanut butter packets, honey sticks, a bar or two and maybe a little indulgence (whatever your vice may be) are good to have on hand at all times. A solid selection of the things that make you tick at home will do wonders in making the road feel like home. They won’t perish, so if you bring too much on trip number one, roll them over for trip number two on the calendar.


3. Bring a water bottle.

This may seem obvious, but how many times have you found yourself stuck drinking out of little plastic cups or the water fountain? It’s hard to stay hydrated this way, especially during flight travel. Yes, they’ll make you dump out what you have left over before going through security, but refilling it on the other side and keeping the liquids flowing during the entire trip will go a long way to keeping you feeling like your normal self.

4. Get yourself an small, insulated lunch box.

Pack it like you’re a kid again, throwing in all your favorites. The insulation, with a little ice pack, can keep food cold for a day’s worth of travel and then you have more than just snacks to keep you going. A sandwich or salad in a tupperware, a couple pieces of fruit, some crackers and cheese–whatever it is that works for you, throw it in and go. Bring your reusable utensil and a cotton napkin and you can have yourself a little picnic anywhere you are. Before heading home at the end of your trip, hit up the market and create another to-go lunch. It sounds kind of silly, but it’s fun, way less expensive than eating at the airport and you’re far less limited with what you can eat.


Eating while travelling doesn’t have to be hard on your tummy, diet or your wallet. With a little bit of planning pre-trip, you can keep your nutrition dialed while eating your favorite at home food and snacks, but on the road. Think of it as bringing a piece of comfort pie from your house with you wherever you go. It will feel like you never even left the tranquility of your own kitchen.


Can’t eat in the heat?

These three real food calorie options go down easy when temps go up.

By Jeffrey Stern

Fueling long adventures in any conditions can be tough, but when the temperature starts to rise often times your appetite goes out the window. We’re in the heart of the summer, so heat and humidity are plaguing cyclists across the country. From mountain to road cyclists and everywhere in between, more daylight means longer time exploring new places. The longer you spend outside sweating, burning calories and working hard means the more calories you need to intake.

We covered hydration tips recently, but what about fuel to keep your muscles moving and vital systems of your body functioning properly. Hydration is key, but you can’t just drink electrolyte water and expect to make it home after five or six hours in the saddle. Most often the first thing to go when it’s hot is the ability to eat. Quenching your thirst becomes paramount and the thought (or even remembering) to eat in the heat becomes nearly impossible.

Proper hydration and nutrition is a two-pronged approach that is necessary to keep you going, but what tastes good when it’s 100 degrees out and you’re replacing fluids every 15 minutes? The short answer is that it’s very personal. What you crave when it’s cold during winter maybe be completely different than what sounds good in the middle of summer. Trying different foods is the best way to find what works for you, but we have a few ideas to get you started down the right path of keeping your nutrition dialed so you can avoid bonking and keep pedaling.

We’re bananas, about, well bananas. Produced by large, herbaceous flowering plants, bananas are good sources of manganese, vitamin C, potassium (electrolytes) and fiber, They also have a low (51) glycemic index which means they release their energy into the bloodstream slowly; optimal for fueling long rides. What we like best about them is their consistency; they’re never to dry and can be eaten as slow or as fast as necessary. What else, they can be found in just about any truck stop, market or convenience store on any random road even in the middle of nowhere.


Sweet potatoes also pack an impressive, nutritional punch in an easily digestible and almost baby food-like texture. They have tons of fiber and potassium and although requiring a bit more planning than your simple banana fuel, what we love most are loaded sweet potatoes. Find small ones or cut larger ones in half. Bake them the night before your big ride and cut them down the middle, filling them with peanut butter, nuts, chocolate chips, a dash of salt, cinnamon or whatever your heart and taste buds desire. Wrap them in foil or put them in plastic bags and you’ll have an awesome fuel source for your ride adventure. Best of all, you can make each a one a little different to mix up the flavors and keep your nutrition varied, a vital aspect of sustaining an appetite even in the worst heat.


Our third go-to are simple and varied (in variety and flavor profile) dates. First and foremost, they’re easily digested, allowing your body to make full use of their goodness; dates are a great source of carbs, sugar and fiber. Although unattractive, dates are candy-like chewy, making them easy to savoir as well as incredibly flavorful. Essential minerals like calcium, iron, magnesium, potassium, phosphorus, sodium (more electrolytes), and zinc are also found in dates. Vitamins such as A, K, folate, niacin, riboflavin, niacin and thiamin complete this powerful package. Pack a baggie full, but just remember to buy pitted or de-pit them before jamming a handful in your mouth!


These three real food options are a great way to fuel your rides in a healthy and natural way, but there are many more choices out there. Rice cakes, mini sandwiches and homemade oat bars are great options as well. Remember that in general, fruits, vegetables and unprocessed foods contain tons more water than dehydrated, shelf-life driven products, and can offer the added benefit of slow release hydration.

Try to choose alternatives to pre-packaged foods with ingredients you can’t pronounce – your body will thank you if you eat more real food and keep the nutritious calories fueling your adventures even in the harshest of conditions.

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