Brenda Khan
Touring is hard on the body and maintaining a healthy diet while on the road can be challenging. Artists are often known for eating a lot of deep-fried, starchy food that is devoid of nutrients due to limited options and tight schedules. However, a good diet is essential for physical and mental health, providing the energy needed to perform. Starting a new diet can lead to positive changes like increased energy and better digestion, but it may also come with challenges such as headaches, fatigue, and irritability. Planning meals, carrying healthy snacks, and making smart choices from menus can help maintain a healthy diet while touring.
| Characteristics | Values |
|---|---|
| Common challenges | Hectic schedules, lack of cooking facilities, lack of healthy options, no access to supermarkets |
| Planning | Think ahead, plan where to eat and consider meal options, bring up food in the first pre-tour meeting, prepare some meals ahead of time |
| Food options | Fruits, vegetables, smoothies, omelettes, stir-fries, nuts, hard-boiled eggs, cheese, deli sandwiches, salads, soups |
| Drinks | Water, coffee, tea, club soda |
| Avoid | Sugary drinks, juice, alcohol, high-calorie caffeinated drinks |
| Exercise | Running, climbing, stretching |
| Vitamins | Multivitamins |
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What You'll Learn
Eating nutritious meals
Plan Ahead
Before the tour begins, discuss food preferences and requirements with your team during the pre-tour meeting. Identify restaurants or takeout options with healthy and varied menu items along your route. Tools like Yelp and UrbanSpoon can assist in finding suitable eateries. Preparing some meals in advance and carrying non-perishable healthy snacks, such as nuts, dried fruits, and whole-food bars, can also ensure you have nutritious options when healthy food is scarce.
Make Smart Choices
Even when faced with limited options, you can still make smart choices. Opt for baked, grilled, or steamed food items over batter-fried or pan-fried ones. Choose a baked potato with broccoli and cheese or salsa instead of fries with sour cream. Go easy on high-fat toppings and dressings. If you're a vegetarian or vegan, be mindful of your bread intake, and opt for salads, soups, and smoothies when possible.
Stay Hydrated
Water, tea, and coffee are excellent no-calorie or low-calorie beverage options. Avoid sugary drinks, including juice, as they provide unnecessary calories. If you crave variety, add lemon to your water or try club soda.
Prioritize Fruit and Vegetables
Whenever possible, opt for fruits and vegetables. They are nutritious, aid digestion, and provide essential vitamins. If you're craving a snack, you might just be thirsty, so try drinking water first. If you're buying takeout, remember that gas stations often have healthier options like hard-boiled eggs, cheese slices, or deli sandwiches.
Cook When You Can
If your accommodation offers cooking facilities, take advantage of them. Plan grocery shopping into your schedule, and consider online grocery delivery services if possible. Cooking your own meals gives you more control over the nutrients you're consuming and ensures healthier options are always available.
Remember, it's all about balance. Allow yourself the occasional comfort food or late-night meal with your tour mates. These tips will help you make healthier choices and ensure you're getting the nutrients your body needs while on tour.
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Staying hydrated
Firstly, drinking water doesn't have to be boring. If you don't like plain water, try adding sugar-free flavouring, fruit, or herbs. For example, you could add raspberries and mint, strawberries and basil, or lemon to your water to give it some flavour. You could also try different temperatures—some people prefer their water ice-cold, while others like it at room temperature. If you're looking for a carbonated option, sparkling water can also be hydrating, but be sure to check the label for any added caffeine or sugars.
In addition to water, there are other drinks that can help you stay hydrated. Milk, for instance, is a good option as it contains vitamins and minerals that help refresh your cells. Tea is another hydrating option, but be mindful of the caffeine content if you're sensitive to it. If you're looking for a drink with more flavour, you can add lemon or a bit of sweetener to your tea.
While on tour, it can be challenging to find healthy options, but there are some strategies you can use to stay hydrated. Firstly, try to eat more fruits and vegetables, as they have a high water content. Fruits like cantaloupe, strawberries, and watermelon, and vegetables such as lettuce, cabbage, celery, spinach, and cooked squash are about 90% water. Additionally, dairy products like yogurt and cottage cheese are also good sources of water. When eating out, look for menu options that are baked, braised, broiled, grilled, poached, roasted, or steamed, as these tend to be lower in fat and calories.
Finally, there are some high-tech options to help you stay on track with your hydration goals. For example, the HidrateSpark PRO uses Bluetooth to track your water intake and send notifications to your phone. Alternatively, you can set an alarm on your phone to remind you to drink water, or try one of the many hydration apps available.
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Getting enough sleep
When on tour, it can be challenging to maintain a consistent sleep schedule due to travel and varying performance times. Sleeping on buses, planes, and in different locations each night can disrupt sleep patterns and impact overall sleep quality.
To improve sleep while on tour, consider the following:
- Establish a sleep routine: Try to maintain a consistent sleep schedule, even while travelling. Aim for at least seven hours of sleep each night.
- Create a relaxing sleep environment: Minimize noise and light distractions and ensure your sleeping area is comfortable and conducive to sleep.
- Avoid caffeine and alcohol close to bedtime: Both substances can disrupt sleep quality, especially if consumed within two to three hours before bedtime. Opt for herbal teas or warm water with lemon instead.
- Maintain a healthy diet: Eat balanced meals with adequate protein, carbohydrates, and healthy fats. Avoid simple carbohydrates and sugary foods before bed, as they can interfere with sleep quality.
- Exercise during the day: Physical activity can help regulate sleep patterns and improve sleep quality. However, avoid strenuous exercise close to bedtime, as it may make it harder to fall asleep.
By prioritizing sleep and making healthy choices, you can improve your overall well-being and ensure you have the energy and focus needed for a successful tour.
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Regular exercise
When on tour, finding time to exercise can be challenging due to busy schedules and limited time. However, there are several ways to incorporate exercise into your routine. For example, you can try running outside or using the hotel gym if there is one available. Rock climbing is another recommended option, as climbing walls are available in most cities, and it is a sociable activity that can help take your mind off work.
If you are unable to access a gym or climbing wall, simple activities such as walking can help you stay active. Aiming for a certain number of steps per day, such as 10,000, can be a good way to ensure you are getting enough exercise. Additionally, stretching is important, especially when doing long drives or sitting for extended periods. Try to stretch every day when you wake up, or after long periods of inactivity.
It is important to remember that excessive exercise can increase the risk of injury, so moderation is key. If you have any chronic conditions or concerns, it is always best to consult with a healthcare professional before starting a new exercise program.
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Planning and preparation
Identify Healthy Options in Advance
Before arriving in a new city, use tools like Yelp and UrbanSpoon to identify two or three restaurants with healthy options and carry-out facilities within a short distance of each other. This ensures that you have a variety of nutritious choices available and aren't limited to convenience foods.
Plan Meals and Snacks
Prepare meals in advance whenever possible, especially if you know you'll be arriving at your destination late. This helps you avoid making impulsive food choices out of hunger. Pack healthy snacks like fresh or dried fruit, whole-food bars, nuts, and smoothies to keep you energized throughout the day.
Understand Menu Lingo
When ordering from a menu, be mindful of terms that often indicate lower fat and calorie options, such as "baked," "grilled," and "steamed." Conversely, be cautious of terms like "batter-fried," "pan-fried," and "breaded," which usually signify higher fat and calorie content.
Stay Hydrated
It's easy to confuse thirst for hunger, leading to unnecessary snacking. Always carry a bottle of water with you, and opt for no/low-calorie drinks like water, tea, and black coffee to stay hydrated.
Prioritize Self-Care
Touring can be physically and mentally exhausting, so it's crucial to prioritize self-care. Get adequate sleep, stretch regularly, and engage in physical activities like running or climbing to stay active and energized.
Remember, it's all about balance and making sustainable choices. Allow yourself some flexibility, and don't be too hard on yourself if your diet isn't perfect all the time.
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Frequently asked questions
Some healthy snacks that you can eat while on tour include fresh or dried fruit, whole-food bars, granola bars, nuts, oatmeal, non-perishable foods, protein bars, and protein powder.
Some healthy meals that you can eat while on tour include smoothies, omelettes, stir-fries, protein-rich sandwiches with hummus and sprouts, and salads. If you are eating out, most places nowadays have healthy options, including McDonald's and Wendy's, which have pretty great salads and sandwiches.
In addition to eating healthy snacks and meals, there are several other things you can do to stay healthy while on tour. Firstly, make sure to get enough sleep and exercise. Secondly, stay hydrated by drinking water, coffee, or tea instead of sugary drinks. Finally, try to limit your alcohol intake, as it can increase your appetite and provide empty calories.
