From many journal i read and this simple conclusion. ( Azlan, 2009)
share with all travel lest..
Travelling to competition is part of an traveler life and it puts weeks and months of hard training to the test. Travelling can involve different forms of transport, delays and change of time zones and without intervention, traveler will be limited to the food provided on the way.
some countries have lower standard of food hygiene and athletes must take care with food and drink to help avoid possible gastrointestinal upsets. with good preparation many of the nutritional challenge posed by travelling can be overcome.
NUTRITION ISSUES AND SOLUTION
meeting nutritional needs
gettin enough energy, CHO, Protein, Vit, and mineral can be diffucult, particulary if relying solely on food provided by other. Meals and snack may be too high n fat and to low in CHO. Choose wisely in cafes and restourant (Dr. Ismail 2007)
always carry snacks and drinks but be careful when travelling to foreign countries as some will not allow travellers to take in certain foods.
keeping weel hydrated
Normal drinking routines can be upset, and air conditioning e.g. on trains and airplanes can be dehydrating. familar drinks may not be available. carry appropriate drinks with you at all times.
getting the quatity right
Travelling can be lengthy, boring and prone to delays so avoid eating for "something to do" plan your eating routines and stick to them.
food safety
Always choose "safe" foos and drink and never take a chance. You may be out out of competition before you get there! unpleeled fruits, tap water, ice cubes in drinks, ice cream, sea food, and salad are the highest risk foods.
planning and preparation
Find Out what food available at the palce (asiacomm. Games, 2006) and at your accommodation and plan stategies to cope. carry any vital food with you both for the journey and if needed, for the duration of your stay.
Practical Tips And Ideas
- to eat : pack food that do not require cooking, are study and non-perishable e.g. cereal, muesli and energy bar, powdered milk, breakfast cereals, dried fruit, low fat biscuits, tinned fruits, liduid meals and supplements.
- to Drinks : Bottled Water, Sport Drinks, Long Life cartons of milkshakes
- Accommodation : book where to stay with meals in mind. find one taht offer suitable meals or book self-catering accmdtion where you are able to prepare you own meals and snacks.
- eating out : order meals with plenty of patatoes, pasta, rice and cereals and avoid those with added fats especially those that are fried,creamed and sauteed. ask for extra bread if necessary.
- traveler watching body weight : avoid high fat food, paln in advance what you will eat and keep to you plan. dont be influence by other traveller, boredom or waiting to try new foods.
key points
--> Do you research before you travel and find out what food and drinks is available whilst travelling and at the palce
--> try to keep eating and drinking pattern as similar to those practised at home as possible
--> Take familiar food and drink with you if necessary.
--> 3P - Prepare, Plan and Pack
everything i wrote from my reading and suggestion from nutrition speciallist so if you want or not it depend on you.
the best regard
University of Malaya
mohd Azlan Bin Othman
