Minimizing Jet Lag

Leaving enough time to adjust to long-distance travel is important. Even the most seasoned travelers suffer from jet lag, and most of them don't have to run, jump, hit, kick, flip, or swim when they reach their destinations. Jet lag can impart a feeling of illness, will lower appetite, and can disturb normal sleep.¹³ Jet lag comes in two forms: (1) travel involving small but consecutive trips, causing multiple small shifts in usual eating patterns; and (2) travel involving one large trip that crosses multiple time zones, causing a major change in eating and sleeping behaviors. Athletes should never delay eating when the sensation of hunger occurs, so snacks should always be quickly available to fill the gap in time until a regular meal can be obtained. The following recommendations may help alleviate the effects of jet lag:

1. For small, consecutive time-zone changes (called phase shifts):

• Eat meals at regular times after arriving at the new destination. This will help you get on the local schedule quickly and aid your adjustment to the new time zone.
• Drink plenty of liquids. Plane cabins are notoriously dry, and dehydration is the cause of many complaints, including headaches and mild constipation.
• Alternate light meals with heavy meals before the flights. The stress of travel may increase protein requirements slightly, so eat a high-protein breakfast and a low-protein, high-carbohydrate dinner after the phase shift.
• Avoid caffeine until the end of the flight. Caffeine is a diuretic that can increase water loss in an environment that is already dehydrating. Consume fluids that will help you maintain hydration state (water, sports beverages, fruit juices).
• Avoid alcohol during and after the flight. Besides the negative metabolic alterations that alcohol causes, it is also a diuretic that can increase water loss. There is no reason why serious athletes should drink alcoholic beverages at any time.
• Engage in social activity or exercise after the flight. This will help you get on the local schedule more quickly and will aid in reducing the stress associated with travel.

2. For a large phase shift:

• Arrive at your destination at least 1 day early for each time zone crossed. For flights crossing more than six time zones, a minimum of 4 days and preferably 1 week should be allowed to return to a normal circadian rhythm and a feeling of well-being. Cost and scheduling limitations may keep athletes from arriving as early as needed, so getting on the local schedule as quickly as possible, but with as much rest as possible, is important.
• Exercise and get involved in social activities on your arrival in the new location. It helps to become familiar with your new environment right away. The exercise and social activities will reduce the stress of travel and will help you get on the local schedule more easily.
• Maintain regular sleeping and eating times on arrival to your new destination. The sooner you can eat and sleep on the schedule of your new destination, the more quickly your body will feel as if it can perform well. Eating and sleeping regularly and on schedule are keys to doing well when you travel.
• Continue to eat and drink frequently before, during, and after travel. Creating a snacking schedule at your new location may be difficult because you may not know where to buy good high-carbohydrate snacks. However, maintaining a frequent eating and drinking schedule (eating something about every 3 hours) is an important strategy for helping you adjust to your new environment. Bring some snacks with you to get started, and then find a good source of snacks once you arrive. However, always avoid alcohol.
• Have more protein than usual. The stress associated with travel may slightly increase your protein requirement, so make a conscious effort to consume a little more protein each day. For instance, consuming a higher-protein breakfast (add a boiled egg to your normal intake) could be useful in ensuring that your protein requirement is met. However, the focus of your intake should continue to be carbohydrates.