How to eat healthy on vacation and keep muscles ache free

How to eat healthy on vacation and stay fit
How to eat healthy on vacation and stay fit

Have you notices how on you flight back home from a wonderful 2-weeks vacation you back hurts, sitting in an airplane chair?

And you wonder why this is happening, considering how active you were on your vacation?

There is a way to eat healthy on vacation on any budget and keep your muscles ache free

Alonga travel the author in Dubrovnik smiling happily about being there
Alonga travel the author in Dubrovnik smiling happily about being there

Keeping muscles ache free on vacation

The best way to keep your muscles ache free on vacation is to do some exercises. I will explain here why do that and what exercises to do.

Why exercise on vacation at all?

One needs to exercise ALL his muscles on vacation if one doesn't want achy muscles. It only takes 3 days for muscles to get weak and achy, so stimulating them every day is important. 

If you spend 2 weeks on vacation not stimulating your arms, gluts and torso muscles, they WILL go weak and achy, and it will take a long time to bring them back in shape.

Weak muscles mean achy muscles.

Lack of muscle use, also called deconditioning, is one of the most common causes of muscle weakness. If muscles are not used, then the fibers within the muscles are partially replaced with fat and muscle wasting happens.

People in their 20s and 3os recover their muscles fast.

However, if you're in your 20s  or 30s, you're in luck. You, probably, will be OK without toning your muscles on a 2 week's vacation. That is because muscle power is greatest and recovery times are shortest in our 20s and 30s.

Do I need to exercise on vacation if I walk a lot?

You will get legs muscles exercises while walking and exploring, so no need to worry about them. 

But one needs to keep ALL muscles of the body toned to stay pain free. So it's a good idea to add some planks, arms and gluts toning with a resistance rubber band into your daily  travel routine,  to be pain free while sitting on your airplane seat on the way home.

It will only take 10 minutes  of your time a day, and I don't know about you, but for me  - having a long flight back to the US pain free and comfortable is priceless and worth any efforts

Exercise with a Resistance band  

This page will not be long, thank Goodness!:) And that is because luckily, when we are on an exploration vacation, we walk so much, that our legs get a great exercise as it is. 

All I need to do when I am back at my hotel is to use this exercise resistance band for hands and torso for around 10-15 minutes, while talking to someone or watching TV.  It doesn't feel like a job at all! :) 

You will get legs muscles exercises while walking and exploring, so no need to worry about them. 

But one needs to keep ALL muscles of the body toned to stay pain free. So it's a good idea to add some planks, arms and gluts toning with a resistance rubber band into your daily  travel routine, to be pain free while sitting on your airplane seat on the way home.  It will only take 10 minutes  of your time a day, and I don't know about you, but for me  - having a long flight back to the US pain free and comfortable is priceless and worth any efforts

exercise resistance rubber band and a compression packing cube
exercise resistance rubber band and a compression packing cube

Hello, I am Tatiana—an architecture addict fascinated with beautiful old buildings and the best places in Europe to find them. I share with you how they look and the practical steps for getting there!

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Budget eating on vacation.

I don't eat at the restaurants every day as a rule. Unless it's in Spain and one tapa of some small food and a glass of wine together cost less than 2 euros - a crazy good price!:)   I eat from street carts, from many stalls at the Markets, where I buy small tapas, which is  a fun and not an expensive way to taste a variety of food. Or I buy pre-packaged salads with eggs  and meat at the deli of the supermarkets and  small packages of local cheese or sausages. 

I find this to be a much more interesting experience than sitting alone at the table in a restaurant. I also get local and cheap vegetables and fruits from fruit markets or at small fruit stores, which I eat at some very picturesque spots in town and I drink my coffee with some pastry at a local bakery shop.    

If you have a kitchen in the place you're staying, you can cook there, obviously. It is a great option for people on a special diet. 

The cheapest option is to go to a large supermarket outside of touristy areas and get  food there and store it in the fridge.  The prices there should be almost 3 times cheaper than prices in touristy areas food stores.   You can use public transport to get there, no need to carry stuff far. 

Don't forget your protein. 

When you walk a lot, your muscles need food - proteins. If you're a budget traveler, you most likely don't get enough protein.  To address that, bring your powder protein with you from home! Either animal protein powder or vegetarian protein powder, whichever works for you.  I use both and I prefer the prepacked ones, like this, but I don't like the sweet taste of it, so I am in search of an excellent protein source with no harmful stuff that is not sweet.  I will let you know when I find it.  Do YOU have your favorite?  I would love to hear about that! 

organic whey grass fed protein powder
organic whey grass fed protein powder
Nutiva organic superfood hemp protein
Nutiva organic superfood hemp protein

What to eat for maximum energy for the trip

If you choose to eat in the restaurants, you know what to do.  Try local Cuisine and don't forget about your greens and proteins.  Eating enough protein is crucial for your muscles, or you might lose them.

Just keep in mind, regardless of your budget, eating out in restaurants while on vacation all the time can realistically cost the same as all other trip expenses combined.

salmon rich in Omega-3 acids helps prevent muscles breakdown
salmon rich in Omega-3 acids helps prevent muscles breakdown

 Why Include salmon rich in omega-3 fatty acids to daily diet ON THE ROAD.

If you don't supplement your daily food with protein powder, try to include fish like salmon, that has a high content of Omega-3 fatty acids in your diet daily. Why do that? 

Omega-3 fatty acids are involved in many physiological processes, including sparing the breakdown and burning of glutamine, the all-important amino acid that prevents muscle loss; increasing the formation of muscle glycogen and supporting the production of growth hormone. Basically, Omega-3 fatty acids will help you prevent your muscles from breaking down and help grow new muscles. 

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