Whether for business or leisure, travelling can really disrupt your routine. You often have limited access to food and space and likely have a full itinerary of new activities and commitments. This can make it tricky to maintain a healthy diet and consistent workout regimen.
While taking a few days off from working out isn’t necessarily bad, many don’t want an extended break. This can be tough for trips that last a week or more. However, with the right planning and preparation, you can eat well and fuel yourself without compromising your fitness goals.
Read on to discover some healthy, packable snack ideas, quick and effective workouts, and other travelling tips for vegans dedicated to fitness.
- Eating healthy on the road is challenging but not impossible.
- It’s okay to take a break from working out while traveling, but you don’t have to.
- Plenty of quick and effective workouts can be done even in small spaces like a hotel room.
Easy Vegan Snacks for Travel
Especially if you’re spending lots of time on the road and/or doing physical activities, you must stay fueled throughout the day. This means that besides meals, you should have some snacks on hand for a quick pick-me-up or energy boost.
Here are some quick, easy, healthy vegan snacks perfect for on-the-go:
- Trail mix. Simply combine nuts, seeds, dried fruits, and anything else you’d like to include and pack a bag! You can make this high in protein, fiber, carbohydrates, or whatever else your circumstances call for.
- Energy bars. If you’re tight on time, you can buy vegan protein bars at most health food stores or make your own! Blend oats, nuts, fruits, dates, and granola for an easy, filling dose of energy.
- Vegan jerky. Also available at many health food stores, good-quality vegan jerky is delicious and often high in protein—perfect for a long, physically challenging day.
Overall, you should focus on protein if you’re after a filling, sustainable source of energy. Even if your day is mostly driving, it’s still hard on your mind and body.
Easy Workouts You Can Do Anywhere
While there is absolutely nothing wrong with taking a break from working out - you don’t have to interrupt your regime if you don’t want to. While you may not have access to a full gym while on the road, there’s much you can do with simple tools or no equipment at all:
- Bodyweight exercises. Your body can provide plenty of resistance, often enough to rival weight lifting. Squats, planks, push-ups, and lunges are effective and perfect for small spaces like hotel rooms.
- Circuit training. If you’re looking for a full-body cardio workout, you can create your own circuit almost anywhere. Rotate between jumping jacks, high knees, mountain climbers, etc., increasing intensity as you see fit. An excellent place to start is 30 seconds of each exercise with 10 seconds of rest in between - but you can adjust to meet your needs.
- Yoga. Lower-intensity yoga can still work your muscles and elevate your heart rate. It’s also a great way to stretch and relax. Various yoga apps exist, or you can follow video guides online.
- Resistance bands. Small and easy to pack, resistance bands are a great way to add even more intensity and resistance to bodyweight training while on the road. You can target various muscle groups and even use them to enhance squats and chest presses. Like bodyweight workouts, these require very little space and are perfect for a hotel room.
- HIIT training. High-intensity interval training is a great way to work out quickly. Finding time to work out can be challenging if your trip is packed with plans and activities. Most HIIT routines work in three- to four-minute intervals, with 20 seconds of work followed by 10 seconds of rest. Exercises can include burpees, squats, sprints, jump rope, etc., and often target multiple muscle groups while elevating your heart rate. Fifteen minutes of HIIT a few times a week will keep you fit.
Staying Hydrated and Energized on the Road
While healthy eating and quick, easy workouts are essential, proper hydration and energy are at the crux of any diet and workout regimen. It can be easy to slack on hydration while travelling, especially if you’re driving a lot and not moving around as much. But it’s essential nonetheless.
If you stay on top of it and come prepared, you can avoid fatigue and dehydration:
- Carry a reusable water bottle. You should always have a water bottle with you, especially for long flights or road trips. If you make stops along the way, restaurants and other places can fill it back up for you.
- Electrolytes. Travelling often exposes you to dry environments, like an enclosed airplane or more time in the sun. Consider packing a supply of electrolytes to add to your water for an extra boost.
- Hydrating snacks. If you’re packing snacks for a trip, consider fruits and vegetables with a high water content like melons or cucumbers, for extra hydration.
Planning Ahead
Lastly, there are some steps you can take before leaving for a trip to plan for various scenarios and keep things running smoothly:
- Research vegan-friendly places. Whether you’re planning to eat out or cook, look up suitable restaurants and stores ahead of time. This ensures you’re not wasting time in the moment, and you’ll know what’s available and what you might not have access to.
- Dining in your room. Know what your room offers—a microwave, fridge, oven, etc. so you know what you can prepare.
- Plan for limited access. If you know you won’t have access to healthy food for an extended period, pack your snacks and meals accordingly.
FINAL THOUGHTS
Long trips can be fun but challenging, whether you’re off on an adventure, visiting family, or furthering your career. Whether you’re sticking to your workout routine while away or not, nutrition, hydration, and energy levels are essential. As a vegan, you may have to take some extra steps to prepare, but it’ll be worth it when you feel amazing each day!
0 comments