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Wednesday, 19 October 2016



Fitness expert Patrick Toplis is a celebrity trainer to the stars. Here he tells us how to travel and still eat healthily. 

A QUESTION I am often asked when training clients is “How do I maintain good nutrition whilst travelling?”

Many of us use travelling as an excuse to skip training or stuff ourselves with the sort of junk food we’d never normally eat. I'm not talking about your annual holiday; that’s only once a year – or twice if you’re lucky – and I say let your hair down and enjoy yourself!

No, it’s the business trips and weekends away that can take their toll if you let yourself go. It can all add up if you stray too far from your normal regime, preventing you from achieving your fitness goals. With a little forward planning, it’s perfectly possible to stick to a healthy eating plan no matter where you jet off to.

Even when you relax the rules on holiday, remember that if you have been maintaining a healthy diet for the rest of the year, an infusion of pizzas and pints cam come as a bit of a shock to the system. So ease yourself in to those holiday treats.

Here are my top tips for healthy eating while travelling.

1. Take snacks with you, the smaller the better. For example, quality protein bars, nuts, single serving meal replacement shakes, quality air dried beef or biltong. These are great for the plane or whenever you feel the urge to eat. Being prepared makes it less likely you will succumb to a burger or bag of crisps.

2. When dinning out, opt for a fillet steak, chicken breast (no skin) or fresh steamed fish with a side of veg/salad. There’s not a restaurant in the world that doesn’t have these on their menu, so it’s not that hard. Make sure that there is no sauce or salad dressing, as they can be packed with sugar and fat and can be very high in calories. Lemon and olive oil is a great healthy dressing for a salad.  

Patrick pre work out

3. For breakfast, order eggs. They can be served any way – apart from fried. If you’re lucky enough to be staying in a great hotel, an egg white omelette (no cheese) served with vegetables can really set you up for the day. Have a piece of fruit to follow or save to have on the move later. Try to avoid constant cappuccinos unless they are made with unsweetened almond milk, and even then keep it to two a day. Have a much green tea as you like, it’s really refreshing and full of antioxidants.

The more frequently you travel, the better organised you will become. If you are a frequent traveller and you want to keep a healthy diet/maintain your physique you will have to adopt this protocol. 

4. Travelling by air the food is routinely of a poor standard in economy and not that healthy in business class. From 2017, short haul economy passengers on British Airways will be offered food from Marks & Spencer, but with sandwiches, crisps and Percy Pig sweets on the menu, it’s hardly a healthy option.

So take your own protein bars on board or prepare your own salads or favourite cold meal. Do make sure it doesn’tcontain too much liquid or security may not allow it through. My favourite is to drop in at Pret a Manger; most airports have a branch. Buy a great tuna or chicken salad and boiled eggs protein pot. If you buy a small cool bag the meal will stay chilled for several hours until you are ready to eat.

The most important thing of all when travelling is to drink water, as your body dehydrates on flights and while travelling in general. Make sure you consume at least two litres a day.  healthy food for on the go,


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