What comes to mind when you think about holiday travel? Do visions of flight delays, endless road trips, and utter exhaustion dance through your head? If so, please know you’re not the only one. In fact, keeping energy levels up is one of the top wellness struggles during this season.
Between the toll travel takes on your body to all the disruptions in your routine, it’s no wonder your energy may seem completely out of whack. But it doesn’t have to be a complete energy zap — in fact, there are a number of small strategies you can implement to make your holiday travel so much more blissful. Read on for our expert-backed tips and tricks for how to get more energy while on the go.
Why Energy Drops During Travel
There are lots of reasons why you might have low energy while traveling. “First, travel messes with your sleep. You may be crossing time zones, which can cause jet lag. Even if you’re staying within the same zone, the change in routine and sleep environment can wreak havoc on your sleep,” says Frances Largeman-Roth, RDN, a nutritionist and author.
What’s more, you may be eating less nutrient-dense meals than you’re used to, and more processed foods that are harder to digest, says Alison Richman, MS, RDN, a product innovation and education manager for HUM. “Alcohol and caffeine can also play a role by interfering with sleep and hydration.”
Nutrition & Lifestyle Hacks for Energy On the Go
The good news is, you’re not totally defenseless against the energy-draining effects of travel. There are a number of actions you can take to give you a little boost during your trip:
- Pack energizing snacks: Ideally, you’ll eat plenty of foods that provide protein and slow-burning carbs, says Largeman-Roth. Depending on where in the world you’re headed, it can also be a good idea to pack your own snacks — ideally ones that are protein- and fiber-rich. Richman suggests: nuts, Chomps sticks, hard-boiled eggs, roasted chickpeas, fruit with nut butter, or protein shakes (which are increasingly available at airports, convenience stores, and gas stations). Ideally, try to frontload protein and fiber earlier in the day to support energy, digestion, and blood sugar.
- Stay hydrated: “Always travel with a water bottle, which will help encourage you to keep your hydration in mind,” says Largeman-Roth. “Air travel dehydrates you, so you’ll need to make an extra effort on your first day of travel to stay fully hydrated. I travel with hydration packets for extra help when I need it.”
- Aim for meal structure: “When you’re checking out a new city, one of the highlights is walking and sampling regional treats. It can be easy to keep snacking all day, but making time to sit down for at least two meals is important for keeping your energy levels up and for getting in important nutrients like protein and fiber,” says Largeman-Roth.
Richman also notes that it’s important to avoid grazing all day (this can be tough on digestion), but also don’t go more than 4 to 5 hours without eating—your goal is to keep your blood sugar (and energy levels) steady.
- Move whenever possible — Although traveling can be exhausting, especially when you’re changing time zones, Largeman-Roth says it’s crucial to resist the urge to sleep in. “Get outside and get moving,” she says. “Even a 10-15 minute walk will help you feel more energized.”
Some other opportunities for movement? Richman says it can be as simple as
“walking around airports, doing bodyweight exercises like air squats, or, if driving, stopping every couple of hours to stretch and move around.”
- Get outside: “Try to get up and get outside on your normal schedule,” says Largeman-Roth. “Getting the morning sun on your face will help regulate your circadian rhythm, which regulates sleep, metabolism, and hormone release.” At the very least, try to open a window in the morning for some daylight exposure.
HUM Supplement Routine for Travel Energy
Another surefire trick for more energy while traveling? HUM Nutrition supplements which are incredibly portable and easy to bring along in your carry-on. Richman particularly likes Uber Energy because “it’s good to support energy via adaptogens.” Just note: It’s best to take it consistently for 6 to 8 weeks for full results, so she suggests starting ahead of travel.
What’s more, since digestion issues can lead to sluggishness, Richman also suggests packing Flatter Me Plus, which contains probiotics, prebiotics, and digestive enzymes to help break down heavier foods (ahem, looking at you, holiday dinner). She advises taking this supplement with two meals daily to support digestion, debloating, and regularity
Since fiber is often lacking in vacation meals, another useful option is Flatter Me Fiber, which you can add to your water (ideally at breakfast) to support digestion and curb cravings, says Richman. “Fiber can also support blood sugars, which impacts energy,” she adds.
Lastly, HUM’s GLP-1 Support Product can be useful since it supports balanced appetite, blood sugar, and satiety. As a result, it can help prevent energy crashes tied to blood sugar spikes from those holiday treats or irregular eating times.
Sample Daily Travel Routine
Your best bet for an energizing routine while traveling involves strategically timing your meals, moving your body consistently, and getting the right nutrients to keep you going. Here’s what an ideal travel day could look like, according to the experts.
- Morning: Protein-rich breakfast, such as yogurt, almonds, and fresh berries. Opt for sunlight exposure first thing. Hydrate, and add Flatter Me Fiber to your water. Get outside if possible, and move your body. Sip on some coffee—Largeman-Roth says this is not the time to skip caffeine if you’re used to having it.
- Midday: Move your body — try some yoga or a walk. Snack on an apple and a squeeze packet of peanut butter.
- Lunch: Enjoy some pasta with shrimp and fresh veggies (such as roasted broccoli). Take Flatter Me to reduce digestive discomfort.
- Afternoon snack: Find something local and fun
- Evening: Light dinner, something like chicken tacos with guacamole and a small salad. Sip on peppermint tea, which can help tame the indigestion you might be experiencing. Calm your body and prepare for bed.
Conclusion on How to Get More Energy When Traveling This Season
While even the thought of traveling for the holidays may leave you feeling fatigued, it’s more than possible to have a joyful, energizing trip — whether you’re traveling for the holidays or headed on vacation. All it takes is a few small lifestyle shifts — and maybe the right supplement support — to give you more energy, better digestion, and a happier gut on the go.
Before your trip, be sure to shop HUM’s travel-ready supplements to keep your energy steady this season.
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