For better or for worse, life can get pretty chaotic at times, especially if you travel a lot for work (or leisure). The stress of not knowing where to train or where your next meal is coming from regularly causes avid gym-goers to disregard their health goals when they’re away from home.

After all, in today’s world it can be a burdensome task to select healthy foods when eating out. Finding a decent gym can be equally as daunting, especially if you’re traveling to a place you’ve never been.

However, even if you're traveling it doesn't indicate you ought to skip out on your exercise and eat lots of processed food. Many bodybuilders and successful fitness icons travel year-round while improving their physique and health.

But what's their trick? How do they manage to eat a healthy diet and get those grueling workouts in when they are always on the road? Continue reading to learn five keys for keeping on track with your diet and training while traveling.

Prep Your Food Ahead of Time

For most bodybuilding aficionados, preparing food ahead of time is like second nature. When traveling, packing food is one of the most effective, if not readily apparent, means of keeping on track with your diet. When living out of a hotel room, Tupperware is going to be your best friend.

There are numerous ways to preserve and cool your meals when you travel. As long as you can keep perishable food fairly cold until you arrive at your hotel (make sure it has a fridge ahead of time), then you will be good to go. Things like meat and dairy are foods that you should try and keep cool as long as possible before you have access to a refrigerator. The last thing you want is to consume rancid dairy right before you hit the gym...

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Dining Out Tips

Regardless of how much food you pack, you're likely going to need to dine out at some point when you travel for several days at a time. Don’t panic, there are plenty of ways to keep your diet in check when eating at a restaurant.

The first order of business is to peruse the menu for foods denoted as “healthy” or “lite” fares, which is quite common at most modern restaurants (even fast-food joints). These sections generally have the meals/foods that are high in protein and low in calories.

Moreover, if you see a food or meal on the menu that sounds healthy with a few simple adjustments, don’t be afraid to ask for those changes. Maybe you see something like a grilled chicken sandwich that comes with mayo and bacon, both of which can be held or requested on the side.

Ultimately, you shouldn't hesitate to request modifications to your food order. Even little things like wanting your side of broccoli steamed rather than pan-fried in oil is something pretty much any restaurant will accommodate.

Use Your Resources for Keeping Active

Taking a trip might limit your access to standard commercial gyms, however you don’t always need tons of equipment to get a solid workout in. Even something basic like doing a bodyweight-exercise circuit at a nearby park or some hill sprints is a great way to keep your metabolism burning while traveling.

In addition, select accommodation with gyms that have equipment for weightlifting/cardio. Chances are the selection will be limited, but something is certainly better than nothing. If you’re creative and improvise, you can still train intensely with the equipment at most hotel gyms.

Take Naps During Your Commutes

When you’re riding passenger or flying, those are great opportunities to catch some Z’s. In fact, a 20-minute nap can drastically enhance your energy levels and keep you feeling refreshed.

If it comes time to hit the gym and you’re still out of sorts, then don’t hesitate to take a pre-workout.

Research Your Destination Beforehand

At the end of the day, the most crucial thing to do before traveling is research and strategize your sojourn. After all, this is the 21st century and modern smartphones let you find out pretty much everything about anywhere you may be going. 

Take a look at what your destination has in terms of food options, accommodations, health clubs, etc. This will help you prepare appropriately and know ahead of time what your available resources will be on your journey.

At the end of the day, nothing is more stressful than taking a trip without a clue of what your options are going to be for nutrition and keeping active. You must give yourself sufficient time to prepare. By following the suggestions in this post and planning in advance, you'll have the ability to keep on track with your fitness and physique goals when it comes to time to hit the road.