Our 3 nutrition habits for your travels

As travelers, we want freedom, not meal plans. But we also want fitness, not a sluggish, overweight body. So let’s bring both together, by implementing just the most effective and enjoyable nutrition habits: 

Flexible intermittent fasting

Your body needs fasting phases. Fasting a minimum of 14, better 16 hours on a daily basis won´t only help you reach your ideal weight. You´ll maintain your body in a healthier state and feel more energized throughout the day. 

Our habit recommendation: at least 14 hours of fasting after every last meal of the day, including sleep time.  

Protein snacks 

Chasing whatever fitness goal, you must fuel your body with enough protein. A daily 1.5 to 2 grams of protein per kilo body weight (0.75 to 1 gram per lbs) are perfect. However, it’s not always easy to reach that. Especially for someone who’s always in different places, having inconsistent eating patterns. 

Here, protein snacks help to increase the daily protein intake without much effort. Good and travel-friendly protein snacks are protein powder, protein bars, nuts, or also dried meat.

Our habit recommendation: always carry protein snacks with you


Eating 100% clean should not be the goal. We want to travel the world and not restrict ourselves. The good thing: to be fit, you don’t have to eat entirely healthy. If you eat healthy 80% of the time, the rest can be whatever the local cuisine has to offer.

How much food is 80 or 20 percent, though? Let’s not make this too complicated. 

Our habit recommendation: Eat predominantly healthy, and enjoy the exceptions. 

These 3 nutrition habits have helped me and my clients get fit while not restricting our travel life.  Combine them with the right training and you´ll need no meal plan or such.