Not sure how to eat on holiday? We'll give you advice!

The holiday season is now in full swing. Everyone of us indulges in a well-deserved rest several times a year ... However, sometimes it is quite difficult for some of us to choose where to spend our time off. Nowadays, everyone else is committed to a healthy lifestyle, which can be quite tricky because going on holiday is one thing, but not meeting your daily calorie intake? That's another thing... Some people can't even imagine leaving their protein at home and going away without it...

We have some interesting tips to inspire you and make you aware of some important and interesting facts!

Article content:

• I'm worried I'll gain/loss weight on vacation..
• Don't be afraid to drink a lot!
• What should we avoid?
• Our TIP - small snacks always help!

I'm worried I'll gain/loss weight on holiday...

Think about the very basics! If I eat right and well, I won't lose weight and if I have one bad meal, I won't gain weight! How much should I restrict myself on holiday? It's about priorities... You'll probably have to compromise - you probably can't just force yourself to eat like you do at home, especially during a multi-day all-inclusive. However, you don't have to take the sweet table by storm every day and empty your plate of cupcakes! Focus on your intake of all three macronutrients - fats, carbs and protein! Focus mainly on higher protein intake such as fish, various other meats, cheeses and seafood. Don't shy away from healthy fats in the form of nuts and seeds either. What to watch out for, on the other hand , are sugars! We certainly shouldn't overdo it with them, especially in combination with alcohol.

Don't be afraid to drink a lot!

Even though it may seem like a triviality, we should remember that our body is made up of 55-60% water! Therefore, we should definitely follow a drinking regime! Especially in locations where there is less water, but the temperatures are very high. Drinking regime should not be underestimated if we are going to more or less engage in physical activities and the sun is beating down on us all day.

And how much fluid should we take in daily? At least 40ml/kg of active mass. However, this figure is for MINIMUM intake. Therefore, we should definitely take around 65ml/kg

We should definitely be careful about what we drink in places with poor water quality! Therefore, drink mineral bottled water. At best, avoid tap water altogether. Use only bottled water - including for brushing teeth, washing food, making coffee, etc.

What should we avoid?

We probably don't need to tell you about sweets, fried food and other foods that everyone can realise are not entirely appropriate and healthy... However, what looks okay at first glance but isn't?

Sweetened drinks

Whether it's tea, coffee or soda, we would recommend cutting out or at least limiting these drinks with added sugar.

Fruit

Of course, fruit is an inherent part of the holiday, but we should be careful not to consume overripe fruit, which contains more simple sugars

Alcohol

It's clear that we want to relax on holiday, so alcohol is one of the ways to unwind. But we should be aware of what we are consuming... In terms of calories, fat response, etc., pure spirits are the best. I mean, better to drink vodka than beer. Please note that we are talking about calorie counts and their impact on the body, not liver tests! When drinking alcohol, completely avoid consuming carbohydrates and sugars (anything sweet, fruit, side dishes)

What to definitely (not) do before the holiday?

The universal advice before a holiday is simple - be mindful of your lifestyle, sleep, drinking, adequate calorie intake and physical activity. We recommend a few months before your holiday, start taking vitamins (multivitamin) and minerals (magnesium & zinc) to naturally boost your immunity!

What definitely NOT to do before your holiday? The scandal of our time is "acute weight loss" or "acute detox" before a holiday... Even better are the wannabe weight loss programs called, "Lose weight with us by swimsuit!" Protect it - don't experiment on it... especially not before a holiday!

Our TIP - small snacks always help!

On our shop you can buy different protein samples, protein bars or even protein porridge in pouches that you can easily throw in your backpack and you will always have the right snack full of quality nutrients on hand! Another great helper that you'll definitely welcome are the "mini" pocket pouches with, for example, dried mango, sprouted seeds, dried fruit or coconut flakes flavoured with cocoa powder! What's more, these little snacks are only a few crowns and take up almost no space, so we recommend buying a few for your trip... You'll see that they'll come in handy!