A powerpoint I made based on a bulletin board I and another dietetic intern made, concerning travel and athletic performance as WVU faces its first year in the Big 12, which also means lots of airport time and longer road trips.

1. Travel and Athletic
Performance
Created by: Emily Todhunter & Roanna Martin
WVU Graduate Dietetic Interns, 2012

2. Welcome to the Big 12 Conference!

3. Distance from WVU
TCU: 1243 miles
Baylor: 1302 miles
Iowa State: 869 miles K State: 981 miles
OSU: 1083 miles
Oklahoma: 1137 miles
Texas: 1402 miles
KU: 902 miles
Texas Tech: 1466 miles

4. Longer Travel Times may lead to…
• Dehydration
• Stress
• Missed class time
• Poor nutrition
• Altered sleeping patterns
…All this can lead to POOR PERFORMANCE!

5. Stay at the Top of Your Game
• Following these tips will help you to
maintain your focus and health during long
travel times, so that you can compete at
your best.
– Healthy hydration
– Stress management
– Time management
– Sleep
– Nutrition on the Road

6. Healthy Hydration
•You are responsible for maintaining adequate
fluid status.
•Air-conditioned environments and pressurized
cabins increase fluid losses from the skin and
lungs.
•Symptoms of dehydration include
headaches, tiredness, or slight constipation.
•When traveling on land, bring your own fluids.
•At an airport, bring an empty water bottle
through security & fill it up with water at the
gate.

7. Consume at least
1 cup of water
per hour of
travel to
maintain
hydration status

8. Stress & Travel
• Traveling to away games can add to an
athlete’s stress level in several ways:
– Longer travel times
– Away from home/comfort zone
– Playing in a new environment
– Eating & sleeping in an unfamiliar setting
– Jet lag & sleep disturbances
– Missing classes & making up homework &
exams

9. Stress Management
• Deep Breathing clears and focuses your
mind, as well as brings more oxygen in to
your body and releases physical tension.
• Listen to music – especially calming or feel-
good songs.
• Keep things in perspective.
• Use calming statements – “This too shall
pass.”

10. Time Management
• Mark due dates & exam dates on a calendar.
• Prioritize assignments in a “To Do” list.
– What do you need to accomplish first, and why?
• Set goals.
– “Every night at 8pm this week I will study for 45
minutes for my make-up exam”

12. Sleep
Aim for 7-9 hours per night.
Bring your own bedding- a favorite pillow or
fleece blanket.
Be prepared with earplugs, sleep mask, or music.
Don’t eat or drink too much before going to
bed.
Keep naps while traveling to a minimum- you
want to be tired when it’s time to sleep.

13. Sleep 7-9 hours Pack a Pillow

14. Food on the Road
Plan ahead ->
Pack a survival bag with snacks: Dried fruit and nuts, portable fresh fruits, dry
cereal, crackers and pretzels.
Don’t allow boredom to cause you to overeat or eat the wrong things ->
Occupy yourself by listening to music, watching a movie, or playing card games.
Don’t throw nutrition out the airplane window ->
Opt for water or 100% fruit juice rather than carbonated beverages.
Practice food safety ->
Wash your hands with warm soapy water or hand sanitizer prior to eating- and don’t
save your leftovers too long.
Emphasize fiber ->
High fiber foods like dried fruit and whole grains help to prevent constipation.

16. Eating at Restaurants:
Remember Basic Nutrition Principles
• Choose whole grain carbohydrates
• Choose lean meats (grilled chicken
or beef, lunch meat)
• Choose a vegetable
• Choose a fruit instead of dessert
• Drink plenty of water for hydration

17. Bring Home a Win!
“Proper preparation prevents poor performance”