Travel Nutrition: High Protein Options & Healthy Snacks

Travel can easily throw off your nutrition game. Whether you're catching a flight or hitting the road, it’s easy to get caught without a plan, staring at fast food menus or vending machines packed with french fries and chips…damn those Mickey D’s fries are good though. But anyway I digress, with a little prep, you can stay on top of your nutrition even when you’re on the go.

Here’s how to make high-protein, healthy choices whether you're flying, driving, or grabbing food on the run.

High-Protein Options at the Airport

Airports have come a long way when it comes to food options, but finding something nutrient dense still requires some strategy. Here are a few high-protein options you can look out for:

• Grilled chicken salads: Many airport restaurants and fast-casual spots offer salads with grilled chicken. Ask for dressing on the side to keep things light and add some hard-boiled eggs if available for an extra protein boost.

• Greek yogurt: A lot of snack shops in airports now stock high-protein Greek yogurt and maybe grab a pack of nuts for extra healthy fats.

• Protein bars & shakes: While not all bars are created equal, most airport shops carry a range of protein bars. Look for ones with at least 15-20g of protein and minimal added sugar. Brands like Quest or Pure Protein are usually available and are good options. Core Power or Muscle Milk shakes are often available as well and hit you with anywhere from 26-42g of protein.

• Nuts and seeds: Almonds, pistachios, or sunflower seeds are available at most kiosks and make a quick, portable snack with healthy fats and a bit of protein.

Healthy Snacks to Bring on the Plane

If you're flying, packing your own snacks ensures you have control over what you’re eating. Airplane meals tend to be carb-heavy and low on protein, so plan ahead. Here are a few easy, high-protein snacks that travel well:

• Beef jerky or turkey jerky: Choose lower-sodium if you’re watching your salt intake. These are lightweight and pack 10-20g of protein per serving.

• Protein powder: Bring a small tub or a couple of single-serving packets of your favorite protein powder. Once you’re through security, grab a bottle of water or milk, and you’ve got a quick shake. On a recent trip I used protein packets from a brand called Protein2o which I thought were super convenient and tasty.

• Trail mix: Create your own mix with nuts, seeds, and a bit of dried fruit. This will give you a balance of protein, healthy fats, and fiber, which can help keep you full on long flights. If you’re not into the DIY, check out Nut Harvest Nut & Fruit Trail Mix.

Road Trip Rest Stop Choices

When driving, rest stops can present some tough options, but you can still make smart choices:

• Gas station finds: Many gas stations now carry hard-boiled eggs, string cheese, and Greek yogurt. Pair them with a piece of fruit, and you’ve got a solid snack.

• Fast food: There are always some decent finds, aim for grilled over fried. Grab a grilled chicken sandwich or a salad with chicken. Limit the creamy dressings and sauces to tamp down the calories.

• Protein-packed snacks: Grab some almonds, pistachios, or protein bars (same tips as above). If they have pre-packaged deli meats or jerky, those can work too.

Bonus Tips for Sticking to Your Nutrition Goals on the Road

1. Plan ahead: Prepping your snacks before you travel is a game-changer. Portion out snacks like nuts, stash some protein bars, or pack a lunch for the airport.

2. Stay hydrated: It’s easy to mistake hunger for dehydration, especially when traveling. Keep a refillable water bottle with you and sip frequently. This will also help fight fatigue and jet lag.

3. Balance your meals: While protein is important for staying full and preserving muscle mass, balance it with healthy fats and carbs, like fruits, veggies, or whole grains, to keep your energy levels steady throughout the day.

Travel doesn’t have to derail your fitness goals. Plus I’d rather save some of those calorie surplus meals for my destination instead of the Buffalo Wild Wings at JFK Terminal 4. With some smart planning and knowing what to look for, you can keep your nutrition on track and ensure you're fueling your body with some quality eats. Whether you're at the airport, a rest stop, or in the air, there are plenty of high-protein, healthy options to keep you going strong.

I’m here to support you on your journey to a healthier, fitter life. As always, I appreciate your feedback and suggestions. Let me know what topics you’d like me to cover in future issues by replying to this email.

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Be well,

Dave

Please note: This newsletter is designed for informational purposes only and should not be taken as professional medical advice. Always consult with a healthcare provider for advice tailored to your health and fitness needs.