How to Eat Well When You’re Travelling to a Race

If you’re travelling abroad for a marathon or triathlon, your nutrition is just as important as it is for races at home and may require even more planning to stay on track with your fuelling strategy. This article will guide you through the key tips and practical strategies to ensure your race day nutrition is dialled in.

International flying

When flying internationally, your risk of developing upper respiratory tract infections, such as coughs, sore throats, headaches, or runny noses increases. These illnesses can reduce performance or even prevent you from racing. To lower your risk:

• Hand hygiene: Use alcohol-based hand gels or wipes regularly, especially after touching surfaces that many people come into contact with.
• Hydration: Drink plenty of water throughout your journey to stay well hydrated.
• Sleep hygiene: Prioritise high-quality sleep before and after travel to support your immune system.
• Recovery: Avoid flying on the same day as intense training or competition. Allow a few days for your body to adapt after arriving.
• Probiotics: Start taking probiotic supplements at least two weeks before travel to help support immune function.

Adjusting to new time zones

When adjusting to new time zones, it can be easy to skip meals or not follow your normal eating pattern, especially on travel days where you may be travelling at meal times. It is important to try and keep to your normal routine, even if the meals are smaller than you may normally have or are replaced by snacks. By following normal routines will help the body adjust to the new time zone.

Food on the go

When you’re on the move, keeping up with your usual nutrition routine can be challenging. New cuisines, unfamiliar restaurants, and different supermarket products can easily push you off track.

To minimise gastrointestinal issues, aim to stick to familiar foods in the days leading up to your event. Try to replicate your usual pre-race meals using simple ingredients.

Bring key items from home, such as porridge pots, cereals, granola bars, rice cakes, and any snacks you know your stomach tolerates well.

Don’t forget your essential sports nutrition products, energy gels or chews, recovery bars or shakes, and electrolytes. Having your trusted items with you removes the stress of trying to find suitable alternatives abroad and helps you stay consistent with your fuelling plan.

It’s also important to protect your gut from unfamiliar or potentially harmful bacteria. In some countries, consider opting for bottled or filtered water, being cautious with raw vegetables and street food, and avoiding unfamiliar foods in the final days before your race.

Travelling abroad for an endurance event adds extra layers of complexity, but with thoughtful preparation and a consistent nutrition strategy, you can minimise stress and set yourself up for a strong performance. By protecting your immune system during travel, supporting your body as it adjusts to new time zones, and making smart, familiar food choices on the go, you’ll arrive at the start line well-fuelled, confident, and ready to race. With these strategies in place, your focus can shift from navigating travel challenges to performing at your best on race day.