How to Eat Better While Traveling
Travel can be one of the biggest challenges for cyclists who take their nutrition seriously.
Whether you’re heading to a race, a cycling holiday, or even just a weekend away, being away from home throws a few extra hurdles in the way of eating well. Airports, hotels, unfamiliar restaurants and unpredictable schedules can make it easy to slip into the kind of eating that leaves you feeling flat, bloated, or just plain tired.
After years of racing and travelling for events, and now balancing travel with everyday life and riding, I’ve learned the key isn’t striving for perfect meals on the road. It’s about planning ahead, sticking with familiar foods, and keeping your nutrition consistent with your training goals.
Why Eating Well on the Road Matters
Travel adds extra stress to your body and brain, from delayed flights to long days on the move. All of that takes energy. When your body is already under pressure, good food becomes even more important. Eating well while travelling helps you:
- Maintain energy for rides and training
- Support immune and gut health
- Recover between sessions
- Stay consistent with your training goals
- Avoid the fatigue that comes from low-quality food choices
I’ve seen plenty of riders eat well at home and then undo days of good work in a single weekend of travel. That’s not because they lack discipline. It’s because eating well on the road requires a plan.
Start With Familiar Foods
When routine goes out the door, simplicity becomes your friend.
When I’m travelling, I lean on meals and snacks I know work for me. At home, variety is great for nutrient coverage, but on the road, it’s often more important to eat foods that sit well in your stomach and that you can find anywhere.
Some go-to options that are usually easy to find while travelling:
- Yoghurt with note: add fruit and oats if available
- Eggs with toast or a simple grain option
- Rice, potatoes, or pasta with a lean protein and vegetables
- Fruit, nuts, and simple snacks you know you tolerate well
Choosing familiar meals reduces stress and helps ensure you’re getting enough carbohydrates, protein and fats, all of which matter no matter where you are.
Simplify, Don’t Skimp
One of the biggest mistakes people make while travelling is simplifying their diet to the point of under-fuelling. Travel isn’t just about fitting in snacks between flights. Your body still needs balanced meals to function at its best.
As a general rule, most main meals should include:
- Carbohydrates for energy
- Protein for recovery and satiety
- Healthy fats to help you stay full
When I plan meals on the road, I think less about trends and more about balance. A simple plate with protein, carbs and vegetables will usually beat anything overly processed, even if it looks “healthy” on a menu.
Do Your Research Before You Go
One of the simplest ways to eat better while travelling is to plan ahead.
- Search for grocery stores near your accommodation
- Identify a couple of cafes or restaurants with solid, balanced options
- Make a short list of meals you know you enjoy and can find almost anywhere
If you can, stop for groceries on the way from the airport. It’s a small move that saves you from relying on overpriced, low-nutrient options later when you’re tired.
Bring Your Essentials
There will always be times when the food environment doesn’t match your needs, especially at airports, on long transit days, or when you arrive late and everything is closed.
That’s when having a few favourites packed with you makes all the difference. Think:
- Nuts or trail mix
- Dried fruit
- Whole-grain crackers
- Nut butter packets
- Fruit that travels well
- Simple protein bars you tolerate
Keeping snacks like these in your bag means you’re never stuck without fuel, and you’re far less likely to end up scrambling for something that leaves you feeling slow or bloated.
Hydrate and Match Local Time
Travel often leads to dehydration. Planes are dry, long days disrupt routine, and it’s easy to forget to drink when you’re in transit.
I travel with a refillable water bottle and sip consistently, not just when I feel thirsty. And when I arrive, I try to reset meals to local time as quickly as possible. Eating breakfast, lunch and dinner on the destination’s schedule helps regulate appetite and energy.
Eat Like You Train
When routine is out of sync, stick to what works. If you have particular meals that keep you fuelled at home, try to replicate them with similar ingredients on the road.
Keeping your nutrition familiar helps your body stay in rhythm, rather than being thrown off by novelty and inconsistency.
Final Thought
Eating better while travelling doesn’t need to be complicated or restrictive. It’s about planning ahead, choosing foods you tolerate and enjoy, and giving your body the energy it needs to ride, recover and show up consistently, no matter where you are.
It’s not about perfection. It’s about practicality.
Ride strong. Eat well. Travel smart.
— Chloe and the Hosking Bikes Team