Eat well. Stay sharp. Race fast—no matter where you are.
Whether it’s a weekend road trip, a flight to a state title, or a four-day carnival under the sun, travelling for competition adds a new layer of challenge—especially when it comes to food. The key? Preparation, planning, and practice.
Why Travel Nutrition Matters
Away from your kitchen and routine, it’s easy to get caught short:
- Hotel breakfasts might not have what you need
- Long car trips mean unpredictable stops
- Plane travel can leave you dehydrated and bloated
- Multi-day meets test your recovery—and meal timing
The solution? Think ahead like you train ahead. Your performance depends on more than what happens in your lane.
On the Road: How FAST Athletes Fuel for Trips
Pack First-Day Fuel ✅
- Sandwiches or wraps (pre-made)
- Chilled overnight oats
- Pasta salad with chicken or tuna
- Cut-up fruit, trail mix, muesli bars
- Reusable water bottle + electrolytes
Know Your Stops ✅
- Look up supermarkets, cafes or food courts near your stay or stadium
- Don’t rely on servo pies and mystery meat rolls
Flying to Race: Do’s and Don’ts
Before you fly:
- Hydrate well the day before
- Avoid salty snacks, fizzy drinks, or heavy meals just before flying
In the air:
- Drink water regularly
- Bring low-fuss snacks (e.g. protein balls, crackers + cheese, banana)
- Move/stretch every hour to avoid stiffness
Arrival day:
- Prioritise hydration + a balanced dinner
- Keep the first night’s meal simple, familiar, and carb-rich
Food Environments: How to Plan for the Unknown
At hotels or hostels:
- Bring a bowl/spoon for overnight oats or cereal
- Ask about fridges, kettles, and microwaves
- Scout the nearest supermarket early
At the track:
- Keep a race-day food pack in your bag:
- Sandwich or rice cakes
- Banana or fruit pouch
- Electrolytes or 50% diluted sports drink
- Muesli bar or gel (if you’re used to it!)
NEVER Try Something New at a Major Meet ❗
Test all nutrition strategies—pre-race meals, snacks, drinks, even supplements—during regular training or smaller meets.
Your gut is like your muscles: it needs training too.
FAST Squad Travel Tips:
“When I fly interstate, I always pack two days of meals and snacks so I’m not scrambling when I land.”
— Tom, U18 300m hurdler
“At nationals, I bring my ‘race bag fuel’—rice cakes, bars, fruit pouches. I eat every 2–3 hours even if I’m nervous.”
— Siena, U18 100m/200m sprinter
“I rehearse my breakfast and warm-up snacks at training. If I haven’t used it before, it’s not coming to comp.”
— Nate, Para sprinter
The FAST Travel Nutrition Checklist:
✅ Plan your meals for the first 24 hours
✅ Pack race-day snacks and drinks
✅ Trial all foods in advance
✅ Prioritise hydration
✅ Keep your meals simple, familiar and easy to digest
✅ Bring your own breakfast when in doubt
Coming Soon: 📸
Inside the FAST Squad’s Travel Bags – what our athletes pack for state and national meets.
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