Image Source: Jefferson Sees
Combat sports athletes frequently hit the road for competitions and training, whether it’s a Brazilian Jiu-Jitsu tournament or a wrestling training program. But long hours on the road can lead to muscle stiffness, travel stress, and even car complications. These factors are compounded by unique nutrition requirements and workouts.
Athletes can cut down on stress, roadside troubleshooting, and “cheat meals” through pre-trip vehicle checkups, first aid, muscle recovery tips, and nutritious snacks.
Vehicle Checkup
The first order of business is to give your car a full checkup.
Check the air pressure in your tires. If the pressure is too low, you’ll need to take your car into the shop to inflate your tires. You can also do it yourself with a portable air compressor, which can come in handy on long road trips. If the pressure is too low, you can let a little bit out of your tires through the valve stem.
Should you get a flat tire on the road, have an emergency kit ready. Along with a portable air compressor, research DIY essentials at SupercheapAuto.com.au to learn what to put in your kit, including:
- Jumper cables
- High-lumen flashlight
- Spare tires
- Basic Tool Kit
- Duct Tape and bungee Cords
- Fluids (motor oil, coolant, and windshield fluid)
You’ll also want a dash cam, shareable GPS location, and emergency numbers ready.
First-Aid Supplies
Equally important is your team’s first-aid kit.
You want your athletes to be in peak condition before a tournament. Even a roadside rest area could lead to a skin infection, bug bite, or bruise. Pack a comprehensive first aid kit with the following items:
- Disinfectant spray
- Wet wipes
- Hand sanitizer
- Athletic tape (for joint support)
- Blister bandages
- Pain reliever
Map out hospitals, urgent care centers, and CVS clinics on your route, just in case. Sleep essentials, like eye masks and car pillows, can also improve mental clarity and rest.
Muscle Training and Recovery
Since your team will likely be working out at hotel gyms or nearby fitness centers, remember to pack multiple changes of moisture-wicking workout clothes. You’ll also need the following training gear:
- Hand wraps
- Sparring gloves
- Shin guards
- Headgear
- Karate gis and belts
- Mouthguards
Muscle recovery tools also prevent cramping on road trips. Pack foam rollers, lacrosse balls, and massage tools to condition hip flexors and the posterior chain.
Nutrition Management
While roadside fast food may be tempting for hungry athletes, burgers and fries lack proper nutrients, which slows down muscle recovery. Instead, pack a cooler with lean proteins and complex carbs, such as:
- Naked chicken tenders (no breading)
- Hard-boiled eggs
- Sweet potatoes
- Quinoa
Pack plenty of protein bars, trail mix, and whole-grain crackers. For extra hydration, bring bottled water, electrolyte powder packets, and hydrating fruits like oranges.
Stay Competition-Ready on the Road
Ensure your team’s competition prep remains intact while traveling.
Get a full car checkup to decrease the risk of roadside complications. Pack an emergency troubleshooting toolbox, first aid kit, muscle recovery aids, and a nutritious snack pack.
Prepare for your next tournament with our latest posts on nutrition, gear, and strength training!
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