[Sports Nutrition Lounge] Travel on athletic performance and recovery

✈️ Flying for a competition? Don't let travel sabotage your performance.  

As an athlete, you know the post-flight struggle is real. But it's not just fatigue—it's a scientific hit to your performance. Let's look at the difference between travel fatigue and jet lag.  

😴 Travel Fatigue is the immediate exhaustion from the flight itself: dehydration, low cabin pressure, and being stuck in a seat for hours.  

🕒 Jet Lag is the real performance-wrecker. When you cross 3+ time zones, your internal body clock gets desynchronized. This isn't just about feeling sleepy; it's a full-body issue that directly impacts performance.  

The Impact on Performance & Recovery
The science is clear: crossing time zones puts a measurable dent in your athletic abilities.  

• Strength & Power Suffer: Research shows anaerobic performance—your strength, muscle power, and sprint capacity—takes a significant hit. This can last up to 3 days after flying west and even 4 days after flying east.  However, seems not affect complex motor tasks which associated with real-life sports performance.

• Eastbound is a Beast: Your body struggles more to adjust when flying east. Expect a tougher, more prolonged recovery.  

Recovery Takes a Nosedive, Sleep loss from jet lag can:   

1. Reduce Growth Hormone, impairing muscle repair.  

2. Weaken Immunity, with studies showing a 2-3x increase in illness.  

3. Increase "Perceived Effort", making training feel much harder.  

Your Evidence-Based Game Plan  

• The 1-Day Rule: Allow one full day of recovery for every time zone you cross. 

• Adjust Training: Taper your intensity for the first few days post-flight. Don't chase personal bests immediately.  

• Prioritize Sleep: Your #1 tool for resynchronizing your body clock and kickstarting muscle repair.  

Traveling smart is as important as training smart. Plan ahead and give your body the time it needs to adapt for peak performance. 

Reference

1. Roach GD, Sargent C. Interventions to Minimize Jet Lag After Westward and Eastward Flight. Frontiers in Physiology. 2019;10. doi:https://doi.org/10.3389/fphys.2019.00927
   

2. Halson SL, Burke LM, Pearce J. Nutrition for Travel: From Jet lag To Catering. International Journal of Sport Nutrition and Exercise Metabolism. 2019;29(2):228-235. doi:https://doi.org/10.1123/ijsnem.2018-027
   

3. Rossiter A, Warrington GD, Comyns TM. Effects of Long-Haul Travel on Recovery and Performance in Elite Athletes. Journal of Strength and Conditioning Research. 2021;Publish Ahead of Print. doi:https://doi.org/10.1519/jsc.0000000000004021
   

4. Botonis PG, Toubekis AG, Hill DW, Mündel T. Impact of long‐haul airline travel on athletic performance and recovery: A critical review of the literature. Experimental Physiology. Published online March 23, 2025. doi:https://doi.org/10.1113/ep091831