It’s no secret that traveling can be stressful. Too often the choices we make at the airport can leave us feeling sluggish and run down, making a relaxing getaway anything but. Lucky for you, we’ve come up with a few easy ways to beat the airport blues by following three helpful nutrition tips.


Good hydration while traveling is important because it flushes out harmful toxins in the body. Now, we understand that you don’t want to have to get up and pee multiple times on a flight; an easy way to ensure you’re staying hydrated is to pack a tube of Tabs to pop in your water after you’ve gone through security. Our Hydration Drink Tabs are formulated so your body gets the precise amount of electrolytes you need to sustain all day hydration without having to guzzle liters of water. You’ll stay hydrated without having to take multiple trips to the bathroom. It’s cheaper, you’ll feel better, and they taste delicious.


Anytime is a good time to stimulate muscle protein synthesis. A lot of the concern with traveling is the fear of losing muscle definition from multiple hours of being sedentary. You’ve put in hours of hard training, why waste it? We recommend taking two to four Roctane BCAA Capsules prior to boarding and two to four upon landing; BCAAs help reduce muscle fatigue and stiffness, which can occur from long hours of travel and they aid in muscle protein synthesis which is the process by which your muscles repair themselves and get stronger!


Let’s be real, you don’t need an Energy Gel to sustain energy levels on a flight. On flights less than a couple of hours, we recommend eating a wholesome and balanced meal before you board, and sipping on water (with a Tab in it!) throughout the duration of the flight. Decreased cabin pressure can cause your digestive track to slow down, making it difficult to digest nutrients and lead to uncomfortable bloating and gas. Sorry, but it’s true! You don’t want to be that person that stinks up the window seat. And unfortunately, fizzy drinks only make this sensation worse (that means no soda). If your flight is longer than a couple of hours, try packing light snacks that are easy on your gut and will leave you feeling nourished upon arrival at your destination. Here are a few snack ideas that are easy to sneak into your carry on.
  • Fruit and veg. Fresh fruits and veggies make optimal snacks. Prep ahead and make your own DIY hummus jar by placing one tablespoon of hummus at the bottom of a mason jar and cutting up carrots, celery and cucumbers to place in the middle. Be careful though, on a flight the extra fiber can make it difficult to digest.
  • PB+J. For something a little more filling, try spreading a nut butter of choice (we like roasted almond or even cashew!) on whole wheat bread with jam or a drizzle of honey. They are easy to cut into squares, seal in a plastic bag and pop into your backpack for a readily available snack that won’t stink up the airplane.
  • Raw, mixed nuts. Nuts have a healthy amount of fat in them which help keep you fuller for longer. Try making your own trail mix by adding cashews, almonds, walnuts and pumpkin seeds to a bag. Season with a pinch of sea salt, pepper, and a dash of cinnamon, and mix together in a plastic bag.
We hope these tips help make your next flight stress free! The more you pack ahead of time, the less factors you will have to account for at the airport, saving you time, money and energy. Stay tuned next week for more nutrition tips and tricks.