Road Warrior: A Game Plan for a Traveling Executive

Road Warrior: A Game Plan for a Traveling Executive

What does it mean to be a Road Warrior?

You conquer new territories, new heights, you’re ambitious, and you’re self-sacrificing for a greater good. The reason you are called to areas across the country, summoned across the world, and pulled in different directions is because you are a leader. Sometimes, all that travel can cause a toll on our systems.  You can, however, remain several steps ahead—that’s what got you this far in the first place.


Frequent Traveling may Weaken the Immune System

Altitude illness [1], airplanes, bacteria, airport food, long days, sociable dinners, and room-service are just a few of many different factors that can affect us while on the go. The primary purpose of your trips is to get work done, and getting sick is out of the question. Being able to see different parts of the world and broadening your impact is a blessing. Maintaining your health, exercising, eating right, and staying hydrated is another.


Stay Prepared with a Game Plan

As a dedicated health coach for the past five years, I’ve worked closely with high-level executives who travel frequently and have demanding schedules. As a result, I’ve created two foolproof plans for you. These game plans contain fundamental keys to success in supporting a strong body and immune system while on the road. One plan is for the non-intermittent fasting individuals, the other is for the intermittent fasting individuals. Let’s start with the most important thing: travel prep.


Travel Prep: Executive Essentials Travel Pack*

Reduce stress from having to think about what to eat. This travel pack will boost your immune system, and it’s packed with protein, fiber, and nutrients to stay satiated [2] between meals. Make sure to pack these essentials* before you hit the road! 

  1. Vega Sport Protein Travel Packs
  2. Quest Bars, Think Thin Protein Cakes or No Cow Bars (Vegan)
  3. MegaFood Men’s Multivitamin or Women’s Multivitamin

PRO TIP: The MegaFood Multivitamin is great for immune support, and the company is known for the integrity of their products—supporting small, local farmers and providing expanded community support.


GAMEPLAN 1: For the non-intermittent fasting individual

Click here for a downloadable copy.

Everyone is unique and has varying schedules. This game plan is a framework—adjust as necessary.

7:00AM (Pre-Workout Snack): Here are some options:
  • Apple
  • Quest Bar
  • Vega Sport Protein Powder mixed with water
  • Think Thin Protein Cakes
7:30AM-7:50AM: 20 minute WOD (Workout of the Day)
Breakfast/Post Workout Snack | 8:00AM: Breakfast of choice (think: Fruits + Protein) choose any amount of the following:
  • Starbucks Egg-White Bites
  • Breakfast at hotel
  • Vega Sport Protein Powder (if skipped as a pre-workout)
  • One orange
  • One cup of berries
  • Take one daily dose of Mega Foods Multivitamin with water
Lunch | 12:00PM: Keep it simple, thinking “Lean and Greens.”

Choose a dish with protein as your main ingredient, such as:

  • Chicken, steak, or fish
  • Pair with vegetables or salad

PRO TIP: During lunch, minimize carbs to avoid the “Thanksgiving Effect”. You know the food-coma feeling where you need a nap after you eat? That is a carb crash due to consuming high-glycemic carbohydrates which provoke sleepiness. [3]


Afternoon Snack | 3:30PM:  Choose one of the following:
  • Fruit (ex. blueberries, apple, orange)
  • Vega Sport Protein Pack (mix with water, or choice of milk)
  • Quest Protein Bar
  • Think Thin Protein Cakes (high in protein and fiber)


Dinner | 7:00PM:  Did you find time to complete your WOD? Either way, we go big here!

If you found time to workout, excellent! If not, drop and give a quick 25 push-ups to earn a fuel up. As long as you stay within these 3 principles, you can eat whatever you like: [4]

  • Drink 24 oz. of water
  • 25 grams of protein:
    • 4 oz. of steak, fish, chicken, turkey, tofu, seitan, or eggs
    • ½ cup quinoa – 21g of protein
  • 10-12 grams of fiber:
    • Avocado, black beans, berries, brussel sprouts, peas, chickpeas, vegetables

PRO TIP:  Unsure if you’ve had enough fiber? Order a salad for an appetizer along with your dinner, or add vegetables or beans to your dish.


Evening Snack* | 10:00PM (Optional):

PRO TIP: Melatonin-rich foods can assist sleep. Nuts have the highest content of melatonin. [5]


GAMEPLAN 2: For the intermittent fasting individual

Click here for a downloadable copy.

If you prefer to reduce the frequency of eating, here’s an alternate game plan involving intermittent fasting. Intermittent fasting is the act of abstaining from all food and drink (with the exception of water) for a period of time. In this case, you’re skipping breakfast and having your first meal during lunch. Everyone is unique and has varying schedules. This game plan is a framework—adjust as necessary.

7:00AM: Consume 20 ounces of water
7:30AM – 7:50AM: 20 minute WOD (Workout of the Day)
8:00AM – 12:00AM: Consume 1 Liter of Water or Tea/Coffee to sip on throughout the morning.
Lunch | 12:00AM: Choose Leans and Greens (protein source + vegetables) for example:
  • 4oz-8oz steak with a salad
  • Salmon with asparagus
  • Caprese Salad with carpaccio
Afternoon Snack | 3:00PM: Choose 1-2 of the following:
  • Fruit (ex. blueberries, apple, orange)
  • Vega Sport Protein Pack (mix with water or choice of milk)
  • Quest Protein Bar
  • Think Thin Protein Cakes.
Dinner | 6:00PM: Go big here, and remember to stick within the 3 principles:
  1. 24 ounces of water
  2. 25 grams of protein
  3. 10-12 grams of fiber
Evening Snack* | 9:00PM (Optional):

PRO TIP: Melatonin-rich foods can assist sleep. Nuts have the highest content of melatonin. [5]


Got your game plan? Good! Now, here are a few extra helpful tips.

Stay hydrated!

This is incredibly important for your body and brain to achieve optimal function. Set a goal to drink 2 liters of water minimum each day.

Eating at the Airport

Luckily, airport food has improved with most major airports hosting local food providers [6] and shops with a wider range of better-for-you products. If you’re in a predicament, simply glance at the nutrition label, check the protein content (look for 5g or higher of protein), and then make a selection based on your preference.

Now, go get ’em Tiger!

When it comes to eating healthy, everyday life will challenge you. As a Road Warrior and high-level performer, you know that with the right preparation, a strong goal in mind, and enough willpower to stay consistent, you can stay healthy. 


Make it a great week!

Jon Aleman


*Disclosure:  As an Amazon Associate, we earn from qualifying purchases when you use our links to purchase better-for-you products. Thanks for your support!

About the Author:

Jon Aleman, known as Coach Jon, is a Certified Health Coach by the Institute of Integrative Nutrition. An Personal Trainer & Group Fitness Instructor, Jon is a strong resource for anyone looking to be the healthiest and best self. Reach out to Jon at




[1] Travel to High Altitudes. Centers for Disease Control and Prevention, April 21, 2013

[2] Chambers, Lucy, Optimizing foods for satiety, Trends in Food Science & Technology

Volume 41, Issue 2, February 2015, Pages 149-160

[3] Lieberman HR, Caballero B, Finer N., The composition of lunch determines afternoon plasma tryptophan ratio in humans. J Neural Transm. 1986;65(3-4):211-7.

Ahmad Afaghi, Helen O’Connor, Chin Moi Chow., High-glycemic-index carbohydrate meals shorten sleep onset. The American Journal of Clinical Nutrition, Volume 85, Issue 2, 1 February 2007, Pages 426–430

[4] Meng X, Li Y, Li S, Zhou Y, Gan RY, Xu DP, Li HB, Dietary Sources and Bioactivities of Melatonin. Nutrients. 2017 Apr 7;9(4). pii: E367.

[5] Shy, Evan. 3 Tactics to Include at Each Meal.

[6] Chicago Department of Aviation, Chicago O’Hare and Airport Partners Bring Popular New Dining Choices to Travelers, 08/16/2018