Let’s face it—trying to stay “on plan” while travelling is like trying to run intervals through airport security. You can do it… but it’s going to take some creativity (and maybe a little sweat).

Here’s the truth: You can travel, train, eat well, and still enjoy yourself. You don’t need to sacrifice experiences for abs—or abs for experiences. You just need a smarter game plan.

Let’s break it down.

1. Know What Actually Matters to You

Before you fly out or hit the road, take five minutes to ask:

What’s this trip really about?

✅ Is it about making memories with your partner or family?
✅ Chasing new experiences?
✅ Keeping your training ticking along for an upcoming event?

Your answer will shape your choices.

If it’s all about indulgence and reset—great.

If you’re deep in a training block—cool, we’ll fuel accordingly. The only wrong answer is not knowing your priorities.

2. Bookend Your Training Days With Smart Nutrition

Travelling doesn’t mean abandoning structure altogether. If you’re still running or training, you’ll want to eat like it.

🕗 Before training: Stick to familiar whole foods that digest well. Keep it light on fat and protein.

🕤 After training: Go for protein + carbs to recover and refuel. Think rice bowls, wraps, fruit smoothies, or even a post-session café feed with eggs and toast.

Nail those two windows, and you’ve already won the day.

3. Pack Snacks Like a Pro

No one makes good choices when they’re hangry.

Plan ahead by stashing a few simple snacks in your bag—protein bars, fruit, nuts, or anything you know sits well with your stomach.

You’ll thank yourself when your only options are overpriced pastries or mystery meat pies.

4. Indulge... On Purpose

Here’s the fun part: eat the damn pasta. Order the dessert. Try the weird street food. But do it intentionally.

🎯 Tip: Save the bigger indulgences for non-training days. You can even tweak your schedule to give yourself space—maybe it’s two meals instead of three, or a lighter breakfast before an indulgent lunch.

It’s not about restriction. It’s about awareness. And hey, sometimes full-send is part of the experience too. No guilt.

5. Match Your Food To The Moment

Big hike planned? Fuel up.

Beach chill day? Keep it light.

Big night out? Maybe eat clean earlier, then let loose later.

Use common sense. Think about how you want to feel in your body during each experience—and eat in a way that supports that.

6. Drink Like You Give a Damn

No, not cocktails—water.

Travelling zaps hydration like nothing else. Heat, flights, training, sodium-heavy food—it all adds up.

💧 Carry a water bottle
💧 Start the day with 1-2 glasses
💧 Eat hydrating foods (fruit, salad, etc.)

Pro tip: Don’t trust hotel “mini bar” water to keep you going.

7. Don’t Turn It Into a Performance Test

This isn’t the Olympics. It’s not a diet challenge. It’s your life.

You don’t need to track macros every second or stress if your protein intake drops below elite-athlete level.

Enjoy the spontaneity. Just stay conscious. Treat your body with respect, and let the rest be part of the adventure.

Nourishment > Perfection

Your body doesn’t want perfection—it wants nourishment.

Your mind doesn’t want rules—it wants flexibility.

So give yourself both.

Train smart. Eat well. Make memories.

Then come home feeling stronger and more alive than when you left.

Yours in running, eating, and living,

Daniel Lucchini

Fuel the Fun: A Runner’s Guide to Eating Well While Travelling