Sports Nutrition


Travel Nutritional Guidelines Part 2


BY SUSIE PARKER-SIMMONS SENIOR SPORTS DIETICIAN - USOC


For this edition of USA


Shooting News, we will re- commence looking at the travel nutrition guideline for athletes. The trip starts as soon as the shooter leaves home and not when they arrive to their destination. Challenges can commence before and during the fl ight as well as upon and dur- ing their stay at their desti- nation. Be prepared to be adaptable and have a Plan B.


During the Flight Athletes should set their


watch to the time zone of the destination they are trav- elling to and attempt to ad- just their eating and sleep- ing schedule accordingly. This will help reduce jet lag and adjust their body clock. They should avoid over or under eating by planning ahead and preparing some of their own snacks, rather than relying on the airline food. High fi ber snacks, along with plenty of fl uid, are encouraged for preventing constipation on long fl ights. Athletes should also aim


to drink 250-500ml (about one to two cups) of liquid per hour during the fl ight and avoid caffeine and alcohol. Lastly, athletes should moni- tor urine color and frequency of urination, as these are in- dicators of hydration status.


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Urine should be pale lemon- ade color and frequency of urination should be every two to three hours. When travelling by road,


athletes should pack their own meals and avoid being tempted to stop at gas sta- tions to shop and buy treats. Athletes should try to stick to their normal meal plan and take an ice box fi lled with sandwiches, fresh fruit, yo- gurt and drinks.


Orientation on Arrival Upon arrival, athletes should orient themselves with what is available in terms of food. They should visit the dining hall, tour lo- cal restaurants and locate the nearest supermarket to check what they stock. As most sporting venues provide poor and/or limited food choices, test the food service program at the ven- ue and also check if it has accessible water outlets that are safe to drink. When at the venue, athletes should always carry emergency snack foods and their sport- ing dietary needs with them. A change of environment, e.g. heat, cold, or altitude, can also alter their nutrition- al needs. Introduce the nec- essary changes upon arrival. Plan B – The Backup Plan Despite the best of inten- tions and all the planning,


USA Shooting News | September 2014


sometimes things do not quite go as expected. The facilities or equipment an- ticipated for cooking may be inadequate. The foods available may be unfamiliar and inaccessible which can lead to suboptimal fuelling, decreased performance and other complications. It is ideal for athletes to have a backup plan or Plan B ready to implement. Either take a travel nutrition kit of equip- ment and food, or be aware of where one can purchase safe foods from restaurants and supermarkets.


Strategy for Illness or In- jury


Several types of illnesses


can be attributed to eating contaminated foods or water during travel. The majority of illnesses come from bacte- ria, viruses, parasites and chemicals that contaminate food or water. Symptoms of food-borne illness generally include diarrhoea, vomiting, headache, malaise, fatigue and/or dehydration. If any of these occur, try to replace lost fl uids and electrolytes as soon as possible. Utilize a safe water supply and re- introduce a bland diet of dry toast, crackers, and rice. Athletes can protect


themselves by developing good personal hygiene and practicing these food safety


guidelines: Uncooked fruits and veg-


etables: Contamination of fruits and vegetables can occur during growth, har- vest, transportation, prepa- ration and service. Remem- ber to clean all produce with bottled water and thoroughly cook vegetables prior to con- sumption. Poultry, meat, seafood,


eggs and dairy: Foods from animals naturally contain bacteria and other contami- nants that could increase chances of becoming ill. Thus, it is very important for these foods to be cooked thoroughly


to destroy dis-


ease-causing organisms. Seafood should easily fl ake with a fork. Avoid eating raw sources. Avoid large reef fi sh as they can accumulate chemical toxins during their lifetime. Eggs should


be


properly cooked and fi rm to the touch.


Cleanliness and tempera-


ture: Avoid eating and pur- chasing foods from street vendors, buffets, restau- rants, and retail markets that appear unclean. If the facility and surroundings do not look sanitary, do not take a chance. Food temperature is very important because disease-causing bacteria do not grow well below about 41 degrees Fahrenheit or above about 140 degrees


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