I recently read Road Warriors – Healthy Tips for Staying ‘On Plan’ by Steve Katasi and thought it was really good. We have developed a lot of the same strategies. I wanted to point people towards it and add a few additions:
- 1.1: Snacks: there are a TON of good options for protein bars, and powders. Also, many gas stations have Muscle Milk or other protein drinks. Just pay attention to nutrition labels. A lot of them are more junk than food. Remember macros, macros, macros.
- 2.2: Make Hotel Gym a Must Have Criteria: Calisthenics can be done at any gym. There are progressive overload techniques for calisthenics, so for a day or two trip, this can work.
- 2.3: Better Still – Access to Commercial Gym: I would go a step further than Steve does. Not only are external gyms better equipped, they can be destinations in and of themselves. I love working out in other countries. Japan, Belgium, and Czech Republic have all been extremely interesting – each country has it’s own gym culture. Also, many major cities have amazing old school gyms. In Dallas once, I went to Doug’s Gym (see picture) – it was an old gym opened in the 70s after the owner won the lottery. It reminded me of Rocky I. Find an awesome gym, it’s totally motivational.
- 2.4: Lower Workout Expectations: I don’t completely agree on this one. Generally, I find having a keel to your workout programming helps keep you on track. For me, that is Wendler 5/3/1. I also have days for conditioning, Yoga, running, and other accessory work. I prefer to program the flexibility into my routine. Then, when traveling it makes it easier to stay on the program. Even a 20-30 minute run mixed in can help, bu that’s part of my program. I don’t recommend lowering your expectation, I recommend having harder and lighter days. Count the travel days as lighter days in the program.
- 5.4 Avoid Crappy Sandwiches: I COMPLETELY disagree with this point. Food is Protein, Carbohydrates, and Fat. While, I can absolutely feel it when I eat high glycemic index foods (I can feel the hunger strike harder), this is nothing more than an optimization. Also, when you eat a sandwich, just drink a protein shake, and maybe a high fiber bar (there are plenty). As long as you mix a high protein source and some fiber (which is a carb), you will feel fine and be totally fine. Also, there is NO evidence that Gluten is universally inflammatory. In fact, it’s recommended that you should eat gluten, unless you are sensitive to it. Read more here and here.
- 5.4: Good Protein – Rich Breakfast: Again, a mix of science and fact. I absolutely agree that breakfast is the meal to get things going in the right direction and in fact, it’s the best one to start with a strong protein macro count. That said, there is NO factual evidence that skipping it matters for calorie control. That is a myth. In fact, the latest science basically says that meal timing is irrelevant. Three medium sized meals, five, small meals, 47 tiny snacks. It all works. See more here and here.
My few disagreements aside, I think his article has some really great tips and tricks…. Good luck, and keep hacking…