Real Food with Steph: Fueling on the Fly

We're back with Athlete for Yoga and nutritionist Stephanie Howe Violett. With summer adventures around the corner, and destination races on the calendar, fueling can be a challenge. Luckily we have Stephanie here to help you make a plan to fuel your body well no matter where you are, especially before competition. Read on!

Eating well on the road presents some challenges. I mean, let’s start with airports. TSA, I know you are trying to do your job, but isn’t my 4oz container of yogurt harmless?! I can’t tell you the number of times I’ve had my food discarded. But... that’s my breakfast! I get it. But it’s still not fun to your breakfast thrown away. I digress. 

And how about when you arrive at your destination? What if you are staying in a small hotel room? How are you ever going to eat well without a kitchen?!

I travel A LOT, and through trial and error I’ve learned a thing or two about packing food for the road. There are a few foods I never leave the house without: 

  1. Fruit. I usually pack apples or oranges in my carry on. When everyone else is enjoying their complimentary bag of pretzels, I happily eat my fruit and get stares of envy. 
  2. Carrots. Carrots travel well and can be quite satisfying between meals. I usually buy bulk carrots, but a bag of baby carrots works well too. Think of all the beta carotene!
  3. Oatmeal. I always bring oatmeal. It’s like my security blanket. In a pinch, a bowl of oatmeal can be the base for almost any meal. I’ve created an airport dinner using oats (almost anywhere will give you hot water), a side of avocado from one restaurant, some greens from another, and a hardboiled egg. Success!
  4. Coffee + french press. I confess, I’m a coffee snob. I’ll blame Oregon for that problem. I need NEED my coffee, and good coffee at that. There’s no way I’m drinking Starbucks! So I bring my own. I have a small French press and get my own beans before I leave town. That way all I need is hot water! I’ve made my own coffee at the airport, in an airplane, in a hotel room, camping, in my car, etc. It makes the day start SO much better.
  5. Nuts & seeds. I bring an assortment of nuts and seeds to snack on. I like to pack almonds and walnuts for snacking on and chia and flax seeds to mix into my oatmeal. 
  6. Chocolate. I have a slight sweet tooth and I like a small bit of chocolate. 
  7. Peanut Butter. If I have a vice, it’s the almighty nut butter. I literally don’t go a day without peanut butter. It wouldn’t be right! Since it can be hard to find on the road, I pack my own. I usually opt for the small Justin’s nut butter packets because they are easy to pack. They also pair really well with oatmeal + a banana for an airport breakfast!

Happy Travels!

Keep up with Stephanie and find more pro fueling tips at

Read all of Stephanie's blogs here.
Get to know Stephanie at her athlete profile.
And follow her on TwitterInstagram, and on her site,