Buffy's Bulletin

5 Tips for Keeping Your Nutrition on Point While Traveling This Summer

For many folks, summer can mean road trips, flights, gas station breakfasts, and a whole lot of "I'll just figure it out when I get there." But staying on track with your nutrition while traveling doesn't mean skipping the fun, it just means having a few go-to strategies in your back pocket.

We asked our Buff Chick athletes (who are bodybuilders, powerlifters, and women who train hard in the gym) how they keep their nutrition dialed in when life gets less routine. Here's what they had to say.

Tip #1: Plan Before You Go

A little homework before you leave makes everything easier once you're there.

Kendall: "I create as much structure as possible before the trip. If I can, I'll book a place with a kitchen so I can cook fresh food or bring my meal prep with me."

Julia: "I search for grocery stores and healthy restaurants in the area before I leave, and pack non-perishable snacks in my carry-on and checked bag so I can stay on track even in a pinch."

Tip #2: Make Your Supplements Travel-Ready

Portioning out some single serve baggies is the move… no scoops, no mess, just goal aligned vibez. You can take already made single serves – like Buff Coffee and Hydropack – or easily get snack sized baggies and dump in a scoop of protein powder.

Kenzie: "Single servings are the best for traveling. I'll take protein powder in baggies and mix with coffee, with cream of rice, or have it just on its own."

Katie: "I always travel with Buff Whey to hit my protein goal, and creatine – it's so small and easy to pack."

Tip #3: Hydration is Non-Negotiable

Airplane cabins are notoriously dehydrating – and once you add summer heat, extra steps, and time in the sun on top of that, your fluid needs go up fast. The tricky part? Thirst isn't always a reliable signal that you're already behind.

Caelan: "I like to front-load water and fiber early in the morning to keep things on schedule. Staying hydrated when traveling through different climates, flying, or long drives is crucial.”

Julia: "I always bring Hydropack, because when you travel you tend to be less on top of your water intake and get dehydrated quicker."

Kenzie: "If I'm flying, I always drink a Hydropack during the flight to make sure I'm staying ahead of it."

Tip #4: Prioritize Protein + Fiber

The two things that tend to slip first while traveling? Protein and fiber. A little intention goes a long way to making you still feel good while you travel.

Alex: "Building meals around protein sources – like egg whites at breakfast or chicken breast at lunch – plus a serving of fruits and veggies at every meal helps me hit enough protein and fiber. A grocery delivery with ready-to-drink shakes, meat sticks, hard boiled eggs, and high-fiber fruit is a lifesaver. I also always pack single-serve Buff Coffees – protein and caffeine in one, and caffeine doesn't count when you're traveling (unofficial rule)."

Tara: "I eat the same breakfast every day no matter where I am – protein powder, creatine, and coffee with my oats (good source of fiber!) – so I know I'm getting an extra 25+ grams of protein first thing."

Tip #5: Know When to Let the Tips Go

These tips are great when travel is frequent and routine matters – but it's worth asking yourself what kind of trip you’re actually on this summer. If it's your one real vacation of the year, the most nourishing thing you can do might just be to eat the food, enjoy the freedom, and only give yourself a couple of non-negotiables.

Katie: "I allow myself full freedom [on vacation], and that helps me feel refreshed and ready to hop back on plan when I'm home. The only non-negotiables: Buff Whey and creatine – small enough to pack, important enough not to skip."

The structure is there when you need it. Not every trip requires it.

Before You Go

The best travel nutrition plan is the one that actually works for your life – whether that's meal prepping before you leave or giving yourself full permission to enjoy the trip. Pick what fits, leave what doesn't.

And while you're here: enter below for a chance to win a $150 Buff Chick gift card. Seven athletes, seven winners. Good luck. 🫶