First Endurance - Applied Article

Coaches-Corner-Applied Nutrition

March 2007

Jet Lag Nutrition Tips
Bob Seebohar MS, RD, CSSD, CSCS

Race season is coming up quickly and with that comes travel. Whether you are traveling across the United States or internationally, jet lag can pose a performance problem. Timing of your sleep/wake cycle is regulated by a biological clock located in your brain. When you rapidly cross time zones, this clock cannot adjust quickly enough which causes biological processes to become disrupted and “out of tune”.

The severity of jet lag is variable and is dependent upon the number of time zones crossed, the direction traveled (east or west) and athlete susceptibility. Jet lag will not occur if you stay in the same time zone because there is not a change to your biological clock. However, typical responses to travel can occur within the same time zone which include stress, dehydration and muscle stiffness.

Jet lag not only makes you feel groggy and tired but more importantly, it can have a negative impact on your performance due to the following consequences associated with it:

Decreased alertness
Decreased concentration
Reductions in anaerobic power
Prolonged reaction time
Reduced strength

Typically, the rule of thumb states that it takes about one day for your biological clock to adjust to each time zone you cross. However, it is possible to shorten this time by following these specific nutrition guidelines as you travel to and from your races.

2 weeks prior to travel

Contact the airline you will be flying on and arrange for a special in-flight meal to include a low-fat, vegetarian or fruit option.

6 days to 1 day prior to travel

Shop for your favorite “safe foods” that you can eat in case the food presented to you is not to your liking. Have at least 4-5 staple foods that are “GI safe”, that is, do not cause discomfort in your digestive system.

2 days to 1 day prior to travel

Pack your personal travel nutrition kit. Remember to pack enough for the flight, layovers, wait times and delays. Include the following:
- Water bottle
- Sandwich or portable meal
- Fruits (fresh, dried)
- Fruit juice
- Energy bars, crackers, dry cereal, trail mix, bagels
- Powdered sports drink
- Extra sandwich bags
Remain hydrated. Be sure that your urine is clear to pale-yellow in color throughout each of these days.

Day of travel

Ensure that you are well-hydrated.
Put your travel nutrition kit in your carry-on luggage.

In flight

Immediately adjust your eating schedule to your destination time zone (not to the airline food serving schedule).
Consume a minimum of 8 ounces of fluid (preferably water or a sports drink) every hour.
Monitor your hydration status by the frequency of using the bathroom. Try to urinate every 2-3 hours.
Avoid alcohol.
If you consume caffeine, do it on the destination time zone.

These nutrition recommendations will help to lessen the effects of jet lag but remember that there are many other variables involved with jet lag. Nutrition is just one piece of the jet lag puzzle.