The Guide to Adventure Travel

Travel and sport are often used together when thinking of traveling for the next hockey or basketball tournament. But now more than ever, adventure sport enthusiasts are combining their love of sport and travel and turning it into a winning combination.

A recent article about adventure travel from the SIRC Collection gives the readers the basics everyone will need to have a safe and successful adventure. Some of the tips that every active traveler should adhere by are:

• Never get caught empty-pocketed: If you were separated from your gear, boat, guide or food, would you be able to survive with what’s in your pocket? These aren’t likely scenarios, but keep it in mind next time you’re going rafting or camping in a remote location.
• Pack like a pro: No matter what kind of trip you’re taking, you’re probably packing too much. Try and lighten your load by packing smarter and really thinking about where you are going.
• Dog or no Dog?: It depends on the trip, the owner and the dog’s temperament. Planning on going rafting, skiing, hiking/camping or biking? Each of these activities have risks for dogs so be smart and think about the health and safety of you and your four legged friend. Having a dog around during these activities can be great but ensure your trip mates are ok with the extra passenger!
• Medic! Do yourself and your trip-mates a favour and get some medical training. Even a basic first aid course can help with the first response after a fall on the slopes, a sting from a stingray or a cut on the hand.
• Additional travel insurance: Assess the type of trip you’re taking and decide what type of insurance is best for you. Are you going snorkeling and doing some day hikes? Will you be mountain-biking, rafting and trekking? Or are you headed somewhere remote and dangerous or going mountain climbing? All of these scenarios might have a chance of injury so it’s best to be prepared. The last thing you want is to seek medical attention and be stuck with a bill that you can’t afford.

These are just a few tips to keep your travels fun and safe. In order to stay active and healthy you need to challenge yourself and keep an open mind. Mountain climbing in the Rockies, rafting the Colorado River or Skiing the Alps isn’t for everyone, but you can find something for everyone when it comes to adventure travel!

Reference from the SIRC collection:
Reimers, Fredrick. (2011). The Hero’s Handbook. Outside, 36(2), 42-49.

Food for the traveling athlete

As an athlete, there is a good chance that you will be traveling to competitions at some point in your career.  Wherever you are, a change in your schedule, environment or even time zone can significantly disrupt an athlete's routine, especially diet.  Sometimes when you're tired and hungry it can feel easier to just grab-and-go but it's important to remember that making good food choices on the road can have a profound affect on your performance on and off the field.

While some athletes may not be sensitive to changes in their schedule, others can be exceptionally sensitive and a change in their usual food habits can result in sudden weight gains or losses, constipation, fatigue/energy and dehydration.

What can you do?

1. Research food availablity - Will there be supermarkets nearby? Is there cooking equipment available?  Once you have an idea of what's in the neighbourhood you'll be able to decide on what to stock up on when you arrive.
2. Stay hydrated - This is especially important if you are traveling by plane.  Take a water bottle everywhere you go so it's easily accessible; the body needs 2-3 litres of water a day, more if you are training heavily. Also be aware of any water safety issues, and bring bottled water as necessary.
3. Take food with you - Keep some protein bars, breakfast cereal, and various snacks in your pack so that no matter where you are, you will always have something nutritious to eat.  
4. Take a multivitamin - These can be used when your nutritional intake may not be adequate and will ensure you get the minimum level of vitamins and minerals.
5. Know what to do if you get an upset stomach - This is always a risk when traveling internationally, especially when our bodies get introduced to new food, water and time zones.  If you do feel ill, it's important to keep eating simple carbohydrates, like toast, bread, rice or crackers.  Avoid dairy and alcohol as these can make an  upset stomach worse.  Once again, stay hydrated.

Ensuring that you eat right on the road may require some planning but with some forethought and the ready availability of family style restaurants and supermarkets, an athlete should be able to stick to their training diet without too much hassle.

References from the SIRC Collection:

1. Burrell S. Eating right on the road. Australian Tennis Magazine: Asia & The Pacific. September 2012;37(9):49.
2. Cort M. Travel Nutrition Strategies. Modern Athlete & Coach. April 2007;45(2):15-16.  
3. Korzun A. Travel nutrition…more than just a "Plan B". Olympic Coach. Summer2008 2008;20(3):19.
4. Reilly T, Waterhouse J, Burke L, Alonso J. Nutrition for travel. Journal Of Sports Sciences. December 2, 2007;25:125-134.
5. Skolnik H. Sport nutrition in a fast-food society: eating on the road. Athletic Therapy Today. November 1999;4(6):22-26.
6. Yrjovuori M. Taking It on the Road. Volleyball. October 2009;20(10):21-22.

Nutrition on the Road

Nutrition is a key part of any athlete's training strategy, but it can be difficult to keep it up when travelling for competition. Usain Bolt recently revealed that his hesitation towards the food in Beijing during the Olympics lead to an interesting diet choice. The sprinter claims that during the competition he ate almost 1,000 chicken nuggets. While he would go on to have great success at the games this diet is not recommended for most athletes.

For many athletes, the food available in other countries may not be what their body is used to, which can lead to gastrointestinal issues. If the proper steps are taken an athlete can avoid any major complications and maintain proper nutrition.

Plan Ahead - The simplest way to stick to a nutrition plan is to continue to make your own food. Before leaving for a competition try and book a hotel room that has a kitchen, this way you can prepare the majority of your meals. If it is not possible to find accommodations with a kitchen, then you may need to eat out. Before choosing a restaurant, perform some research to make sure they have the type of meals you are looking for. It is also important to call and make a reservation, this is a good way to ensure you will have your meals as close to your normal routine as possible.

Water Supply - When travelling it is important to remember that not all places have tap water that is safe to drink; if the water quality is at all questionable, follow these rules:

• Only drink bottled water 
• Do not eat vegetable or fruits that have been rinsed under tap water. It is best to stick to fruits/veggies that can be peeled. 
• Use bottled water when brushing your teeth 
• Make sure you do not put ice in your drinks

Snacks - Despite all good planning, an athlete may still find that they get stuck without the time or the appropriate place to get the fuel they need before a competition. This is why it is important to always carry high energy snacks. These snacks could include sport/fruit bars, powdered meal replacements, canned tuna, or peanut butter.

Enjoy the local cuisine (after you compete) - Some people have no problem trying new food, in fact they love it. However, when an athlete is travelling to compete, it may be better to save those interesting local dishes for after the competition. When it comes to performance, it is better to be safe than sorry.

Travelling is one of the major benefits of elite competition but athletes need to be careful when it comes to their nutrition. Even travelling short distances can have a major effect on what is available. Having a nutrition plan for traveling will to ensure an athlete gets the nutrients they need to perform at their best.

References from the SIRC Collection: 

1. Kelly, S. (2010). Athlete Travel Overseas: CONSIDERATION FOR PERFORMANCE. Modern Athlete & Coach, 48(1), 15-16 
2. Currell, K., Lundy, B., Pearce, J., & Lewis, N. (2010). Commonwealth Games Nutrition. Sport & Exercise Scientist, (25), 10-11. 
3. Wagner, D. R. (2009). Eating on the Road: Practical Nutrition Strategies for the Traveling Athlete. Athletic Therapy Today, 14(5), 1-4. 
4. Reilly, T., Waterhouse, J., Burke, L. M., & Alonso, J. (2007). Nutrition for travel. Journal Of Sports Sciences, 25125-134. 
5. Yrjovuori, M. (2009). Taking it on the Road. Volleyball, 20(10), 21-22. 
6. Cort, M. (2007). Travel Nutrition Strategies. Modern Athlete & Coach, 45(2), 15-16. 
7. Korzun, A. (2008). Travel nutrition…more than just a “Plan B”. Olympic Coach, 20(3), 19.