How To Stay Fuelled Through Jet Lag

Why Travel Messes You Up

Travelling is loads of fun. You enter new cities and spaces, experience new crowds and potentially expose yourself to new fans. However, travelling can affect your energy levels. Not only is your sleep disrupted, but how you eat, the foods you consume and your meal timing changes.

With time zone changes, comes disrupted hunger and sleep cues.

Depending on the airport, you might have lower quality food that doesn’t provide you with proper nourishment.

And then on top of that, due to changes in cabin pressure and prolonged sitting, you may land bloated and retain water.

So how do you stay sharp and energized while on the road?

Before the Flight

Water:

Before you get on your flight, try to stay hydrated. FIll your bottle of water ahead of time, and add your favourite electrolyte drink to sip on throughout your flight.

Nutrition:

Make sure you eat a balanced meal with protein, carbs and healthy fats and pack some snacks like nuts, protein bars, dried fruit and jerky.

During the Flight

Here is a breakdown of how much water to drink during a flight:

• Aim for 8 ounces of water per hour of flight, according to the Aerospace Medical Association.

• On flights longer than 3-4 hours, increased hydration is even more crucial.

• Avoid drinking large amounts of water at once, as it can dilute your blood and make it less effective at hydrating your body.

• Skip alcohol if you can.
  

Nutrition:

• Eat Lightly: Avoid overeating, especially before and during the flight, as this can lead to discomfort and digestive issues.

• Choose Easily Digestible Foods: Opt for foods that are gentle on the stomach, such as those low in fiber, like crackers, bananas, or unsweetened applesauce.

• Pack Your Own Snacks: This allows you to control your food choices and ensures you have healthy options available.

• Consider Protein and Complex Carbohydrates: These can help you feel fuller for longer and provide sustained energy.

• Limit Salty and Processed Foods: These can contribute to bloating and dehydration.

• Avoid Foods That Cause Discomfort: If you know certain foods upset your stomach, avoid them before and during the flight.

Landing Strategy: Eat on the destination time

When you land, it’s important to make good choices for your nutrition and hydration. Incorporate antioxidant-rich foods such as berries, leafy greens, and nuts to counteract oxidative stress and support immune function, which may be compromised due to disrupted circadian rhythms and the physiological stress of travel. And eat complex carbohydrates and foods high in protein to help refuel and sustain energy without crashing. Think grilled chicken, rice or oats and berries.

You can reset your circadian rhythm with meal timing. Schedule your meals to match the new time zone.

Don’t Let Travel Derail Your Performance

Here is a little check-list to help you perform better on the road. Keep these on hand:

• Protein powder or bars

• Magnesium (helps with sleep)

• Greens powder or hydration packets

• Electrolytes to manage jet lag-related fatigue

Stay Fueled. Stay Focused. Stay Functional.