How to stay fit on your vacation

I know the struggle – you’ve got those gains to maintain, but life’s calling you to explore the world. Well, guess what? You don’t have to compromise on your nutrition goals when you’re on the road.

In this comprehensive guide, we’ll explain the best travel-friendly nutritional supplements that’ll keep you healthy and in shape while traveling.

Keep in mind that the specific nutritional needs and preferences can vary depending on your fitness goals, activity level, and dietary choices. We choose our recommendations carefully, but this guide is not intended as medical advice. We always recommend consulting with a registered dietitian or physician.

Must have health supplements for your trip

1. Multivitamins
2. Protein Bars & Powder
3. BCAA’s
4. Omega-3 Fish Oil Capsules
5. Electrolyte Tablets or Powder
6. Fiber Supplements
7. Meal Replacement Shakes
8. Vitamin D Drops
9. Travel Pill Organizer

1. Multivitamins: Your All-in-One Solution

Let’s start with the basics – multivitamins. These are your daily insurance policy against nutritional gaps. When you’re globetrotting, maintaining a balanced diet can be tricky, but planned multivitamins are a sure bet. They’re loaded with essential vitamins and minerals, ensuring your body stays primed. Pop one with a glass of water, and you’re good to go. Simple and effective – just the way we like it.

Multivitamins are like the Swiss Army knives of the supplement world. They offer a wide array of essential vitamins and minerals in a single pill.

Benefits of multivitamins while traveling:

All around nutrition: When you’re on the road, maintaining a consistent and balanced diet can be challenging. Multivitamins act as a nutritional safety net, filling in the gaps that might arise due to irregular eating patterns or limited food options while traveling.

Convenience: Multivitamins are incredibly convenient for travelers. They come in compact, easy-to-carry containers, and taking one is as simple as swallowing a pill with water. No need for complicated meal prep or special dietary considerations.

Energy and Immune Support: Multivitamins provide essential nutrients that support energy levels and immune function, helping you stay active and healthy every day.

2. Protein Bars & Powder

Protein is the name of the game for us fitness enthusiasts, right? But carrying around a steak in your backpack isn’t the most practical idea. Enter protein bars and powder – the unsung heroes of travel nutrition. Toss a few protein bars in your bag, and you’ve got instant muscle fuel whenever hunger strikes. If you prefer shakes, single-serving protein powder packets are your jam. Mix ’em up, and you’ve got a protein-packed drink that’ll keep your muscles singing with joy.

Benefits of protein bars and shakes:

Convenient Protein Source: Protein is crucial for muscle recovery, energy, and overall well-being. Protein bars and powder provide an easy and convenient way to meet your protein needs without relying on hard-to-find or expensive protein-rich foods.

Portability: Protein bars are compact and don’t require refrigeration, making them a convenient snack or meal replacement when you’re on the move. Protein powder comes in travel-sized packets or canisters, allowing you to mix it up with water or other liquids, ensuring you get your protein fix wherever you are.

Quick and Easy: Protein bars and powder require little to no preparation. There’s no need for cooking, measuring, or lengthy meal prep. Just grab a bar or mix up a shake, and you’re good to go – whether you’re at the airport, on a hiking trail, or in your hotel room.

How to choose a protein bar or protein powder:

Protein Content: Look for protein bars and powder with an appropriate protein content for your needs. Women typically require around 0.8 to 1.2 grams of protein per kilogram of body weight per day, depending on activity level and goals. Men typically have higher protein requirements due to greater muscle mass. Look for protein bars and powder with higher protein content to support muscle maintenance and growth.

Calories and Macros: Pay attention to the calorie and macronutrient profiles. Some protein bars are designed for weight loss and may have lower calories, while others are higher in calories for muscle gain. Choose according to your goals.

Added Ingredients: Check for added ingredients like vitamins, minerals, and collagen peptides, which may support other specific health needs, such as skin health. If you’re looking to bulk up or maintain high muscle mass, look for bars and powder with creatine or branched-chain amino acids (BCAAs) to support muscle recovery and performance.

Low Sugar: We generally recommend choosing protein bars with lower sugar content to avoid unwanted spikes in blood sugar levels.

3. BCAAs (Branched-Chain Amino Acids)

Planning an active adventure? Whether it’s hiking, swimming, or hitting the local gym, you need those BCAAs. They come in powder or capsule form and are your secret weapon for speedy recovery and reduced fatigue. Simply mix ’em with water, and you’re ready to crush your next workout or trail.

BCAAs, or Branched-Chain Amino Acids, are a group of essential amino acids that include leucine, isoleucine, and valine. They’re especially beneficial for travelers, hikers, and athletes on the go.

Note: Make sure to drink tons of water when taking BCAA’s as they can lead to dehydration. We’re speaking from experience here.

Why BCAAs are a great supplement choice while traveling:

Support Muscle Recovery: BCAAs play a crucial role in muscle protein synthesis, helping your body repair and rebuild muscle tissue. When you’re traveling, whether it’s hiking, exploring new places, or hitting the hotel gym, BCAAs can aid in faster recovery from physical activities.

Reduce Fatigue: BCAAs can help reduce exercise-induced fatigue by minimizing the production of serotonin in the brain. This means you’ll feel less tired during those long days of sightseeing or outdoor adventures.

Maintain Muscle Mass: Traveling often disrupts your regular workout routine and dietary habits. BCAAs can help preserve muscle mass, even if you’re not getting your usual protein intake. This is especially important for fitness enthusiasts who want to avoid muscle loss during trips.

What to look for when choosing a BCAA Supplement or Powder

BCAA Ratio: If you are doing moderate physical activity, the typical recommendation is taking a BCAA supplement with a balanced ratio of leucine, isoleucine, and valine. A common ratio is 2:1:1, with twice as much leucine as the other two. Leucine is particularly important for muscle protein synthesis.

If you engage in intense workouts or have higher muscle mass you may benefit from BCAA supplements with a higher dosage or a more substantial leucine content. A ratio of 4:1:1 or 8:1:1 could work better for high muscle mass or intense physical activity.

Flavor Options: Many BCAA supplements come in various flavors. Options range from lighter, fruitier flavors, to bolder, intense flavors. Most commonly though, you’ll find candy-like flavors in BCAA’s.

Sugar and Calories: Consider If you’re trying to stay lean or engage in only moderate exercise while traveling, then choose BCAA supplements that are low in sugar and calories if you want to avoid added sugars and keep your calorie intake in check.

On the other hand, if you have higher energy expenditure due to vigorous physical activities, you should choose BCAA supplements with higher calorie.

Added Performance Enhancers and Ingredients: Some BCAA supplements include additional ingredients like electrolytes or vitamins, which can be beneficial for other specific health needs, especially when traveling. Other BCAA supplements have citrulline or beta-alanine, which can enhance performance and endurance.

4. Omega-3 Fish Oil Capsules: Heart & Brain Health

Omega-3s are the rockstars of the supplement world. They’re essential for keeping your heart and brain in peak condition. Omega-3 fish oil capsules are small, convenient, and can be taken with a sip of water or your favorite drink. Keep your cognitive and cardiovascular systems in check, even when you’re thousands of miles away from your usual routine.

Here’s why Omega-3 fish oil is excellent for travel:

Heart and Brain Health: Omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), are renowned for their heart-healthy and brain-boosting benefits. When you’re traveling, maintaining cardiovascular and cognitive health is essential for an enjoyable and stress-free experience.

Anti-Inflammatory Properties: Omega-3s have natural anti-inflammatory properties, which can be particularly beneficial after long flights or hours spent in cramped spaces. They can help reduce inflammation in the body, alleviating symptoms like joint pain and swelling.

Immune Support: Traveling can expose you to various environments and potential stressors that may impact your immune system. Omega-3s can help support a robust immune response, helping your body fend off illnesses.

Mood and Mental Health: The DHA component of omega-3s plays a vital role in brain health and mood regulation. When you’re away from your routine, maintaining stable mood and cognitive function can enhance your travel experience.

Convenient and Shelf-Stable: Omega-3 fish oil capsules are highly portable, requiring no refrigeration. They’re a convenient source of essential fatty acids that you can take with you on your adventures without worrying about spoilage.

Key aspects to consider when buying omega-3 fish oil capsules:

Omega-3 Content: Check the label for the amount of EPA and DHA per serving. Many experts recommend a daily intake of at least 500 mg of combined EPA and DHA for general health benefits, but higher doses may be needed for specific health goals.

Purity and Quality: Look for fish oil supplements that are third-party tested for purity and quality. This ensures that the product is free from contaminants like heavy metals (i.e. mercury) and pollutants (i.e. PCBs). The label should state that the product has been molecularly distilled or purified.

Capsule Type: Omega-3 fish oil capsules come in various forms, including soft gels and enteric-coated capsules. Enteric-coated capsules may help reduce fishy aftertaste or burping, which can be more pleasant during travel.

Serving Size: Some capsules contain a higher concentration of omega-3s, allowing you to take fewer capsules to meet your daily intake goals.

Allergens: If you have allergies or dietary restrictions, check the label for any potential allergens, such as soy or gluten, which may be present in the supplement.

5. Electrolyte Tablets or Powder

Traveling can be dehydrating, especially in warm climates or during intense activities. Electrolyte supplements are your hydration saviors. Available in tablet or powder form, they’re a lifesaver for staying refreshed. Also great for fighting hangovers.

Electrolyte tablets and powder are essential supplements for travelers particularly if you’re hiking, plan on doing lots of walking, or visiting a destination with a hot climate.

Benefits of electrolyte tablets when traveling:

Hydration: Traveling can be dehydrating, especially in warm or tropical environments. Electrolyte supplements help you maintain proper hydration by replenishing essential minerals that you may lose through sweat.

Muscle Function: Electrolytes, including sodium, potassium, magnesium, and calcium, play a crucial role in muscle function. When you’re on the move, whether it’s hiking, cycling, or sightseeing, keeping your muscles functioning optimally is essential for an enjoyable experience.

Energy and Stamina: Electrolytes help your body maintain energy levels and stamina. They prevent muscle cramps, fatigue, and heat exhaustion, allowing you to stay active and explore without feeling drained.

Recovery: After a long day of travel or physical activity, electrolyte supplements can aid in faster recovery by replenishing lost nutrients and helping your body restore its electrolyte balance.

Digestive Health: Traveling can sometimes lead to changes in diet and eating patterns, which may affect your digestive system. Electrolyte supplements can help support healthy digestion and nutrient absorption.

Convenient and Portable: Electrolyte tablets and powder are highly portable and easy to carry. You can simply add them to water or your beverage of choice for a quick and effective hydration solution, without the need for refrigeration.

What to consider when buying electrolyte tablets or powder:

Electrolyte Composition: Check the electrolyte composition to ensure it contains a balanced mix of sodium, potassium, magnesium, and calcium. The specific blend may vary between products, so choose one that aligns with your needs, especially if you have a known deficiency.

Flavor and Taste: Electrolyte supplements come in various flavors. They also come in unflavored options that can be mixed with a beverage of your choice.

Tablet or Powder: Tablets are convenient for travelers who want a no-mess option, while powder allows for more customization in terms of dosage and flavor. Most brands make single-serving packets which are perfect for packing.

Sugar and Additives: Check for added sugars or artificial additives in the product. Some brands have sugar-free or all-natural options.

Allergens: If you have dietary restrictions or preferences, check the label for allergens like gluten or specific dietary certifications, such as vegan or gluten-free.

Choosing the right electrolyte tablets or powder can help you stay hydrated, energized, and comfortable during your travels. Tailor your selection based on your activity level, dietary preferences, and taste preferences. If you have specific health concerns or are unsure about which product is suitable for you, consult with a healthcare professional or a registered dietitian for personalized recommendations.

6. Fiber Supplements: The Digestive Essential

You might be raising an eyebrow at this one, but hear me out. Travel can throw your diet off balance, leading to digestive discomfort. Fiber supplements, in powder or capsule form, are your digestive heroes. They’ll keep things moving smoothly, so you won’t have to worry about unexpected tummy troubles ruining your adventure.

Fiber supplements are often overlooked but a messed up digestive system or constipation can precious days of your trip.

Why you need fiber when traveling:

Digestive Health: Traveling often means changes in diet and eating patterns, which can lead to digestive discomfort like constipation or irregular bowel movements. Fiber supplements help maintain healthy digestion by promoting regularity and preventing digestive woes.

Dietary Consistency: When you’re on the road, it’s challenging to maintain a consistent intake of fiber-rich foods like fruits, vegetables, and whole grains. Fiber supplements ensure you don’t miss out on the essential fiber your body needs for proper digestive function.

Stomach Comfort: Fiber supplements can help alleviate digestive discomfort and bloating, keeping you comfortable after trying local cuisine.

Stay Regular: Travel can disrupt your regular routine, including your bathroom schedule. Fiber supplements help you stay regular and avoid any unexpected interruptions to your daily activities.

Key aspects to consider when selecting fiber supplements:

Type of Fiber: Fiber supplements typically contain soluble or insoluble fiber. Soluble fiber, like psyllium husk, absorbs water and forms a gel-like substance, aiding in digestion. Insoluble fiber, like wheat bran, adds bulk to your stool and supports regular bowel movements. Choose the type of fiber that aligns with your digestive needs.

Dosage: Fiber supplements come in various dosages, so consider your individual requirements. Start with a lower dosage and gradually increase it to avoid digestive discomfort like gas or bloating.

Flavor and Taste: If you opt for flavored fiber supplements, choose flavors that you enjoy. Some people prefer unflavored options that can be mixed with their preferred beverages or foods.

Sugar and Additives: Check the label for added sugars, artificial sweeteners, or other additives. If you prefer a more natural product, choose one with minimal additives.

7. Meal Replacement Shakes: On-the-Go Sustenance

Finding a decent meal while on the move can be a challenge. Meal replacement shakes are here to save the day. Some come in single-serving packets or pre-mixed bottles, providing a complete meal in a handy, portable form. Whether you’re hustling through an airport or cruising down the highway, these shakes will keep you fueled and focused.

Meal replacement shakes are a fantastic option for travelers seeking convenient and nutritionally balanced meals while on the move.

Here’s why meal replacement shakes are a great for traveling:

Balanced Nutrition: Meal replacement shakes are formulated to provide a balanced mix of macronutrients (carbohydrates, proteins, and fats) and essential vitamins and minerals. They ensure you get the nutrients you need, even when you can’t access a full meal.

Portability: Meal replacement shakes come in various forms, including pre-mixed bottles, powder packets, or ready-to-drink tetra packs. They’re highly portable, requiring minimal space in your travel bag, and they don’t need refrigeration until opened.

Time-Saving: Traveling often involves busy schedules and limited time for sit-down meals. Meal replacement shakes are quick and convenient, allowing you to refuel and get back to your adventures without delay.

No Cooking Required: In many travel situations, cooking or food preparation may not be feasible. With meal replacement shakes, you can sidestep this challenge entirely, making them ideal for airports, road trips, or when you’re staying in accommodations without kitchen facilities.

Calorie Control: If you’re watching your calorie intake while traveling, meal replacement shakes provide portion-controlled options, helping you manage your calorie consumption without the guesswork.

What to look for when choosing a meal replacement shake:

Nutrition Profile: Examine the nutrition label to ensure that the meal replacement shake provides a well-balanced mix of macronutrients and essential vitamins and minerals. Look for options with adequate protein (usually around 15-20 grams per serving), moderate carbohydrates, and healthy fats.

Calories: Consider your calorie needs and select a meal replacement shake that aligns with your goals, whether it’s weight maintenance, weight loss, or simply a convenient meal option.

Sugar Content: Check the sugar content on the label. Opt for meal replacement shakes with lower added sugar or those sweetened with healthier alternatives like stevia or monk fruit.

Flavor Preferences: Meal replacement shakes come in a variety of flavors, so choose ones that you enjoy. Taste preferences vary, so explore options like chocolate, vanilla, or fruit flavors to find your favorites.

Convenient, Travel Friendly Packaging: Consider the packaging type that suits your travel style. Pre-mixed bottles are convenient but heavier and bulkier, while powder packets are lighter and take up less space.

8. Vitamin D

For those of us who love basking in the sun, concerns about vitamin D levels can linger. Vitamin D is like a bottled dose of sunshine. They’re small, easy to carry, and can be taken directly or mixed with your beverage of choice. Keep your bones strong and your spirits high, even when you’re far from the nearest beach. They are also an important part of immune health, helping you avoid illness or falling sick while traveling.

Here’s why Vitamin D is a great travel companion:

Sunlight Substitute: Vitamin D is often referred to as the “sunshine vitamin” because your skin produces it when exposed to sunlight. When you’re traveling, especially to regions with limited sun exposure, vitamin D drops can provide the necessary supplementation to prevent deficiency. If you’re visiting the Nordics, Alaska, or even The Netherlands in the winter/fall, you will be grateful that you packed Vitamin D as sunlight can be scarce between October-January.

Immune Support: Vitamin D plays a vital role in immune system function. Traveling can expose you to new environments and potential health challenges. Adequate vitamin D levels can help support your immune system, reducing the risk of illness during your trip.

Bone Health: Vitamin D is essential for calcium absorption and bone health. Maintaining proper vitamin D levels while traveling ensures that your bones remain strong and healthy, even when you’re on the move.

Important aspects when selecting vitamin D drops:

Vitamin D Dosage: The recommended daily allowance (RDA) for vitamin D can vary by age, gender, and individual health status. Common dosages range from 400 IU to 2,000 IU per drop.

Vitamin D3 vs. D2: There are two common forms of vitamin D supplements: vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Vitamin D3 is the preferred form, as it is more effective at raising and maintaining vitamin D levels in the body.

Additional Ingredients: Review the ingredient list for additives, preservatives, or artificial flavors. Some vitamin D supplements may contain additional nutrients like vitamin K2 or calcium, which can be beneficial for bone health.

9. Travel Pill Organizer

Consistency is key with supplements, my friends. That’s why I recommend investing in a travel-friendly pill organizer. It keeps your supplements neat and accessible, ensuring you never miss a dose. Plus, it’s a game-changer when jet lag or shifting time zones threaten to mess with your routine. No more wondering, “Did I take my vitamins today?”

We love this large capacity travel supplement organizer for longer trips. For shorter trips (and everyday use), we use this sleek TSA approved travel pill case from Amazon.

Here’s why pill and supplement organizers are essential for staying fit:

Medication Safety: Traveling can disrupt your daily routine, making it easy to forget to take necessary medications. A travel pill organizer ensures that you stay on top of your medication schedule, reducing the risk of missed doses.

Organization: Travel pill organizers help you keep different medications or supplements neatly organized in one place. They have compartments for each day of the week or multiple doses per day, allowing you to plan and manage your medications efficiently.

Space-Saving: Pill organizers are compact and lightweight, making them easy to pack in your luggage, carry-on, or even a purse or backpack. They help you avoid carrying bulky pill bottles or blister packs.

Hygienic: Travel pill organizers keep your supplements separate from other items in your bag, ensuring cleanliness and hygiene.

What to consider when selecting a travel pill organizer:

Size and Capacity: Choose a travel pill organizer with the appropriate size and number of compartments to accommodate your medication or supplement needs. Some organizers have separate compartments for morning and evening doses.

Compartment Size: Ensure that the compartments are large enough to hold your pills or tablets comfortably. Some people require larger compartments for specific medications or supplements.

Durability: Look for a pill organizer made from durable materials like plastic or metal. It should withstand travel-related wear and tear, including potential drops or impacts.

Latch or Closure Mechanism: Opt for a pill organizer with a secure closure mechanism to prevent accidental spillage or opening during travel. Snap-shut lids or latches are commonly used.

Waterproof or Airtight: Make sure the travel case is waterproof or airtight to protect your vitamins from moisture.

Additional things to consider when planning your trip

Before you embark on your travel adventure or holiday, a quick heads-up:

Consult a Pro:

Always consult with a healthcare or nutrition professional before introducing new supplements into your routine, especially if you have specific dietary or health concerns. Get personalized recommendations that align with your unique needs.

Know the Rules:

When traveling internationally, be aware of the regulations surrounding supplements. Some countries may have restrictions on specific supplements or medications, so do your research and plan accordingly.

Hydration Matters:

Remember, supplements aren’t a substitute for a well-rounded diet. Make an effort to stay hydrated and make smart food choices when possible.

Safe travels, and keep those gains coming!

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