Travel Tips: How to Stay Energized While Flying

Whether you're taking a six-hour flight across the country, a nine-hour hop to Europe or an epic journey covering several time zones around the globe, what you eat and drink in the air will affect how you feel when you land.

Eat Protein
Airline food offerings can be meager, so bring meals with you for the best options. Include lean protein foods such as boneless, skinless chicken; turkey breast; hard-boiled egg whites; and lean fish such as tuna. Fat can make you tired and groggy. Protein will give you energy and keep you feeling full. (Consider using a freezer pack to keep food cool.)

Other good sources of protein include roasted edamame, lean turkey or beef jerky, as well as those peel-and-eat containers of tuna or salmon. Avoid processed and fried food, sugary items and white bread, because those foods may make you feel tired, unsettled and unsatisfied.

Drink Water
Pack a bottle and fill it after you go through security or buy a bottle on the concourse. It is important travelers stay hydrated before, during and after a flight to ease jet lag and fatigue.

Skin tone improves with adequate hydration and that drinking plenty of water will help you look fresh when you land. Avoid alcohol and caffeine. Both can be dehydrating and can interfere with your sleep cycle. Alcohol also adds calories and will make you feel sluggish.

Eat Fruits and Veggies
Fruit and vegetables are full of water and fruit has healthy sugars. If you didn't raid your fridge for fresh produce before leaving home, you can find healthy options at many airports, though it might take a few minutes to explore beyond the rows of fast-food restaurants.

If you can't find anything fresh, try freeze-dried fruits over dried, because dried have a high concentration of sugar and not a lot of fiber.

Snack on Nuts
On many flights, attendants offer a choice of cookies, pretzels or peanuts for a snack with your beverage. Choose the peanuts for the protein. Better yet, bring almonds or walnuts from home, separated into small portions, because they're high in calories. Nut are a snack that satisfy your hunger and give you a little bit of energy. Peanut butter is also a good snack.

Exercise
Those frequent bathroom breaks from all that water-drinking are actually a good thing. It's important to get up and walk around a couple of times during a long flight. It gets your energy going.

To wake yourself up after you land, avoid the moving sidewalks and trains between terminals. Walking gets rid of that groggy feeling and revs up your body after so much high-altitude sitting.
 
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