After a couple of summers staying close to home, it’s time to wander again—big time. But traveling presents many nutritional challenges that can upend any active plans you may have on your trip if you’re not careful.

It’s not always easy to eat well when you’re on the road. Airports, gas stations, and motel greasy spoons can all torpedo your diet and bring on suboptimal performance—whether you are hiking in the woods or doing your best to keep up the marathon pace.

To be nutritionally nimble no matter where your adventures take you, pack your shaker cup and these power powders in your suitcase.

For Road Trip Nourishment…

Pack: Meal Replacement Powder

It may feel like you need to be a nutritional ninja navigating airplane and roadside meal options to find athlete-friendly fare. Luckily, with a quick shake-up you can have yourself an on-the-go multi-nutrient meal replacement that can help you sidestep suboptimal snacking so you can perform like a champ.

“Ideally, we want to replicate a meal, which should have all the macronutrients to keep us fueled and feeling full for a longer duration,” says sports nutritionist Jim White, RD, owner of Jim White Fitness & Nutrition Studios.

A solid meal-on-the-go in a cup should also give you a cache of vitamins and minerals to cover a bunch of your nutritional needs and help prevent the rigors of travel from dragging you down. As a bonus, a meal replacement shake will make it easier for you to stay on top of your hydration needs. White cautions that you want to be sure the product you’re bringing along isn’t weighed down by high amounts of added sugar. No more than 5 grams per serving is a good target.

For an After Travel Recharge…

Pack: Greens Powder

A long-haul flight or multi-state drive is going to take its toll on your body, from achy muscles to possible dehydration. Ergo, you are likely going to be looking for a way to shake off the travel cobwebs. A smart way to help you feel fresh again and up the health ante on your travels is by shaking up a greens powder and sending it down the hatch. “During long periods of travel, it may be hard to find nutrient-dense foods on the go, such as fruits and vegetables,” says White.

A well-formulated green powder will give you a heady mix of powdered fruits and vegetables, providing an alphabet soup of nutrients like vitamin C and other potent antioxidants to support immune defense. These nutrients can also help act as a biochemical bodyslam against any illnesses that may sneak up on you when traveling for pleasure or sport. Opt for a powder that also contains probiotics which could help regulate your digestive system if travels or pre-race jitters tend to tousle your tummy, such as Amazing Grass Green Superfood Powder.

For a Pre-Exercise Kickstart…

Pack: Pre-workout Formula Powder

If you want to wage war against flat workouts or spur on an epic journey through cities or countrysides, consider kicking things off with a pre-workout powder formulated with several ingredients designed to deliver a boost. Look for some caffeine, which White says can enhance aerobic activities as well as any brief duration, high-intensity exercise. You may also want to check labels for creatine for strength gains and beta-alanine, an amino acid that may increase levels of carnosine in your muscles. Studies have shown that beta-alanine may help buffer some of the acid build up that occurs during hard-charging workouts. All of these ingredients are found in a product like N.O.-Xplode Pre-Workout.

For Post Adventure Recovery…

Pack: Whey Protein Powder

Gearing up for multi-day active pursuits where you need to expedite recovery? Fueling your body’s rest can lead to better performance when it counts most. This is where a whey protein powder, such as Optimum Nutrition's Gold Standard 100% Whey Protein or Isopure 100% Natural Whey Protein Isolate, can lead the charge.

“Whey is fast-digesting and contains an optimal amino acid profile which is ideal for muscle recovery and growth,” White says. A study in the journal Nutrients backs this statement up, showing that guys who consumed around 25 grams of whey after working up a sweat experienced improved muscular response to training. In addition, shaking your whey with some fruit juice will help deliver protein to your muscles faster, as well as replace spent energy stores.

That isn’t the only benefit to having a whey shake after a workout: Research has found that doing so may help safeguard you against gluttony at the buffet table later on by reducing the desire to eat too much.

No matter where your travels take you, consider packing some powder to keep your nutrition on par for your goals.

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Gold Standard 100% Whey Protein - Double Rich Chocolate
Optimum Nutrition Gold Standard 100% Whey Protein - Double Rich Chocolate
SHOP AT THE VITAMIN SHOPPE
Isopure Zero Carb Unflavored, 100% Whey Protein Isolate
Isopure Zero Carb Unflavored, 100% Whey Protein Isolate
N.O.-Xplode Pre-Workout - Fruit Punch
BSN N.O.-Xplode Pre-Workout - Fruit Punch
Amazing Grass Green SuperFood® Drink Powder Berry
Amazing Grass Green SuperFood® Drink Powder Berry