7 nutrition tricks to stay fit on vacation

How to Come Back Full of Energy

5 min

©golero

By Maren Baumgarten
June 22, 2022

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If you’re not spending your vacation at a diet boot camp, a foodie treat or two is simply part of the fun. And that’s a good thing too! But if you still want to keep fit and healthy during and after your trip, you shouldn’t go overboard every day. Nutrition Your body stores many of the extras as fat, and your previous training successes very quickly become a thing of the past. Your stomach and intestines may also react badly to unfamiliar foods.. However, there is another way. We’ll show you 7 tricks for staying fit through what you eat while you’re on vacation.

Find out how you can easily combine nutrition, vacation and fitness: Finding a balance on vacation

#1 Your vacation diet begins when you arrive

It doesn’t matter if you reach your dream destination by train, car or plane: your vacation doesn’t just start with the journey but with different food as well. Leaving without having breakfast, only taking cookies in your luggage or deliberately not drinking very much to avoid the unpleasant toilets while you’re traveling — though these are common mistakes that many people make on their trip, they can lead to digestive problems and spoil the first days of your vacation.

Our tip for the journey: good preparation. If you have to leave very early in the morning,take a healthy breakfast with you. Fresh fruits and vegetables such as apples and carrots are ideal for on the go and fit in any bag. Not drinking enough is really not a good idea, as it gives you headaches and constipation — it’s better just to make another stop. And of course, the same applies to the trip home.

#2 Turn your back on the buffet

All-inclusive hotels don’t exactly make it easy for you, as there are so many treats awaiting you around the clock. So your first tip for staying fit on vacation would be to avoid this kind of hotel. Failing that, there are some nutrition tricks that will help you keep on top of the constant supply of food without feeling bloated afterwards:

Sit with your back to the buffet. Just think “out of sight, out of mind.”
For starters, have a crisp salad. Almost every buffet has a large salad selection. This gives you a good foundation and satisfies your hunger in the short term with low-calorie foods. But take care: hidden calories can lurk in salad dressings. It is better to use a little less or, if possible, mix it yourself with vinegar and oil.
You don’t have to try everything. Although buffets and all-inclusive restaurants give us the opposite impression, it just isn’t sensible. Before you fill your plate, you can do a quick survey of your options at the buffet and think carefully about what you really want to try.
Eat your fill with the main course instead of dessert. Because let’s be honest: the desserts at the buffet are usually pretty mediocre. You can save your calories for a quality ice cream at the ice cream shop or some other treat that you really like.

#3 The carbohydrate trap

In lots of popular destinations, we eat way too many carbohydrates and tend to think less about protein intake. This often starts at breakfast with a baguette, toast or pastries. Later, in the restaurant, the bread basket before hors d’oeuvres is just convenient, as are cookies and cakes when you’re on the go . But if you eat too little protein in favor of carbohydrates, your body will start to lose muscle mass, which is a shame, given the time, sweat and hard work you spent building them up. So our tip is to make sure you have enough protein on vacation and don’t overdo it with carbohydrates. For example, you can pack our Protein Balls for a protein-rich snack on the go. And just say no to the bread basket at the restaurant.

#4 Stay fit by drinking water

Your body needs at least 1.5 liters of fluid a day, otherwise you are liable to develop symptoms such as dizziness, headaches, muscle cramps or fatigue. And you certainly could do without that when you’re traveling. You should drink even more if you go somewhere hot for your vacation, as you lose vital fluids through sweat. It’s best to start with a glass of water first thing in the morning. When you’re on the road, you should always have a water bottle with you. A little trick for more liquid: drink a glass of water with every coffee you have.

Although of course you can have a sugary or alcoholic drink on vacation, they won’t contribute much to your hydration. This is because alcohol and sugar have a negative impact on the fluid balance in your body.

#5 This is how enjoyment works

Vacations mean well being, relaxation and enjoyment, and these are not at odds with a healthy diet.. Mindful eating helps you consciously enjoy new flavors and avoid excessive amounts. Listen to your body! When do you actually full? How does your food taste? Enjoy it with all of your senses.

Learn about the most common mindful eating mistakes here.

#6 Beware of bacteria

Being fit also means avoiding illness. We may be used to strict hygiene rules for our food; in other countries, these are sometimes more lax. The best-known example is tap water. In many regions, you simply can’t drink it. It’s not always the bacteria themselves that can cause complaints, but sometimes the chlorine. So it’s often advisable to buy bottled water. In some Asian countries, special care should be taken with uncooked foods. So you may not want to opt for a crisp salad.

Similarly, raw meat may contain what’s known as trichinae larvae. Meat is actually tested for this in Europe, but from time to time, people can bring these worms back with them when they return from countries like Romania, Bulgaria, or the Baltic states. For this reason, you should only eat meat on vacation if it’s well done. Alternatively, you can stick to a vegetarian diet.

#7 Food can help prevent sunburn

Have you ever spent the day in a hotel room just because your skin just couldn’t take any more sun? If so, you’ll know full well that preventing sunburn is very much a part of staying fit: the burning sensation causes stress for the body. The most important ways to prevent sunburn are making use of sunscreen and shade, but food can also make a small contribution. Of course, they cannot replace sunscreen, but if your body is well supplied with nutrients, it will be much easier for it to repair the damage caused by the sun. These nutrients are good for the skin:

Beta-carotene comes from carrots and protects against UV damage.
Vitamin C from citrus fruits not only captures free radicals, it also tightens and moisturizes the skin.
Zinc supports the regeneration of skin damage caused by the sun. It is found in foods such as pumpkin seeds, flax seed and oatmeal.
Lycopene is an antioxidant found in tomatoes.
Polyphenols protect against sun damage. They are found in cocoa, coffee, grapes and green tea.

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