30 Seconds SummaryTop 10 Travel Tips from A Sport Scientist
- Train for muscle maintenance during travel using minimal sets to preserve muscle size and performance.
- Implement a maintenance diet on the road to avoid the stress of trying to gain or lose weight; use apps or simple calorie strategies.
- Adjust expectations for diet and training, acknowledging that optimal conditions won't always be available while traveling.
- Plan ahead by researching gyms and food options, packing non-perishable foods, and opting for accommodations with kitchen facilities.
- Get creative with workouts using available items and modify meal orders to meet dietary needs when options are limited.
- Utilize 24-hour gyms to accommodate unpredictable schedules and combat jet lag.
- Manage circadian rhythms by using melatonin and caffeine, and aim to adjust sleep schedules according to time zone changes.
- Travel light with versatile clothing and minimal essentials to reduce stress and maintain diet and exercise plans.
- Consider enrolling in Precheck or Global Entry to minimize airport security delays and lower travel stress.
- Choose accommodations that encourage physical activity and consider fun ways to incorporate fitness into travel plans.
Renaissance Periodization
Dr. James Hoffmann
