Travelling for business or leisure may seem glamorous, when you see instagram posts and tweets about check-ins at fancy locations, however truth is frequent travellers are exposed to factors that cause -- low immunity, faster ageing, obesity and mental health issues. This can be because of altered time-zone and high exposure to radiation.
Travelling comes with a price. Ultimately your body is the victim. Staying away from your home for a long period of time has many challenges, most common are:
- Unavailability of healthy food options
- Untimely meals due to unavailability or busy schedule
- Skipping meals
- Minimal physical activity
- Absence of company /trainer to workout
- Limited supply of supplements
- Carrying supplements in powder form can be a pain
❝ Travelling may expose a person to difficulties in procuring healthy food options. It may happen that person may binge on whatever is available like sugary foods, colas and more. In such cases ALA can be a big saviour. ❞
There are few things that a frequent traveller can do to minimise these harmful effects. One of them is - Packing few important supplements which will improve the nutrition as well as serve as preventive therapy. Let’s have a look at vital supplements that can be extremely helpful –
| Supplement | Action/Featrures | Pros and Cons | Dosage | Timing | Example |
|---|---|---|---|---|---|
| Whey Protein Powder | Supplementation would work where it is difficult to get quality sources of proteins | Pros- Helps to meet protein requirement inhibit catabolism | 1 to 2 scoops/day | 1 scoop upon wakeup and 1 scoop immediately post workout | Procel pro-standard 100% whey protein |
| Protein Bars | Protein bars are combination of protein, carbohydrates, fibre, multivitamins and fats that are generally take as preworkout snack or midmeal snack | Pros-They are compact than powders. Bars are an easy and travel friendly option. Rich in multivitamins and good source of fibre | Depends on the caloric requirement. Ideally select a protein bar which gives calories less than 300 and minimum 20 gm protein per bar. | It can be handy option as a preworkout or midmeal snack | Fitelite Baked Protein Bar |
| Casein | Slow digesting protein ideally to reduce muscle catabolism at night. | Pros-Can be added to make the protein requirement. If working out on travel, casein ensures delivery of amino acids in sleep to avoid catabolism | 1 To 2 scoops | At bedtime | Rule 1 casein |
| Calcium, Vitamin D | Calcium and vitamin D required for maintaining bone health and for muscle contraction. | Pros-Helps prevent bone loss Cons- Nil |
1000 gm/day for non-exercising indivisuals and 1000-1500 mg according to exercise intensity. | Take calcium citrate malate with Vitamin K27 and Vitamin D3 15-30 Min before meal. | Vitrovea Triple Calcium |
| Probiotics | Travelling may cause digestive issues. To avoid issues like traveller's diarrhoea-2 things can be done - to lay off sugar on which bad bacteria thrive on and include probiotics. In particular, a study on S. boulardi, probiotic yeast shows that it has protective effect against traveller diarrhoea. | Pros-Helps maintain gut health Cons- Nil |
To maintain microorganism balance take 1 to 2 million colony forming units (CFU's) daily or every other day. To correct a problem, probiotics containing 10 million CFUs can be taken daily for upto 2 weeks. | Can be taken twice daily between meals | Probiotics - S. Bourdi |
| Multivitamins | Required to meet RDA of micronutrients | Pros-Important to avoid deficiencies | Depends on the daily requirement 1 or 2 servings can be taken | Can be taken post workout or post meals | Vitrovea Daily Multi |
| CoEnzyme Q10 (CoQ10) | Act as potent antioxidant to prevent cell damage and maintain heart health | Pros-There is no requirement for other multivitamins if CoQ10 and L Carnitine are taken Nil |
100-200 mg/day | Post workout and bedtime | Inlife CoQ10 |
| Fish Oil | It is antiimflammatory, balances harmones and improves cardiovascular health | - | 1000mg daily (EPA and DHA) or more for exercising indivisuals | With meals in 2-3 divided doses. | Vitrovea Fish Oil |
| Alpha Lipoic Acid (ALA) | ALA is an insulin mimicker and excellent nutrient partitioner. It blocks partial conversion of ingested carbohydrates to fat | Pros-It allows health conscious people/athletes to indulge in high GI foods without wrapping the waist with excess body fat. Also works an effective antioxidant Cons- Nil |
An insuline mimicker 900-1200 mg daily before high carb meals. As an antioxidant 600-800 mg daily. | As an insuline mimicker - ALA has to be taken 15-30mins before high carbohydrate meals. As an antioxidant -ALA should be taken post workout or post meals | Vitrovea Double Strength Alpha Lipoic Acid |
| If the person wants to workout, these supplements can be added | |||||
| Branched Chain Amino Acids (BCAA) | Provides energy to muscles and prevents catabolism post strength training | Pros-Provides energy and prevents catobolism Cons- It is gluconeogenic, so cannot be taken on a ketogenic plan |
5-10 gms in 2 divied doses | Pe-workout, intra-workout or post-workout | Procel BCAA |
| Glutamine | Prevents Muscle Catabolism | Pros-Muscle breakdown is avoided Cons -It is gluconeogenic, so cannot be taken on a ketogenic plan |
20 gm a day | Post workout | Procel Glutamine Complex |
| Caffeine/Pre-workout | A good pre-workout supplement that gives power required to push a heavy workout | Pros-Provides energy for workout Cons -Can be cumbersome to carry multiple supplements |
1 Serving according to the brand | 30 mins preworkout | Cellular C4 riped pre-workout |
❝ Frequent travelling can lead to eating different food at different times which can lead to uncomfortable digestive issues such as traveller’s diarrhoea❞
Summarising
Travelling can be fun, but only if you stay healthy along the way. So be sure to create a travel packing list for your next trip. By doing so you are sure you are not compromising on your health. BON VOYAGE!
We Say
Travel can wear you down and can take a toll on the health. Any frequent traveller should keep his or her physical health in mind. Read on to know more about must-have travel supplements
