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Demarcus Holland

FOUNDER and OWNER, BILI NUTRITION

Demarcus Holland is the founder and owner of BILI Nutrition, a comprehensive nutrition and fitness company built on the philosophy of “Because I Love It.” With a background as a former professional basketball player, Demarcus holds a Bachelor’s degree in Kinesiology from the University of Texas at Austin (2012-2016) and is a Precision Nutrition licensed nutritionist. Born in Tyler, Texas, and raised in Dallas, Texas, Demarcus currently resides in Spokane, Washington. His mission is to empower individuals to cultivate healthy habits through enjoyable and sustainable actions. 

You can connect with Demarcus via email at [email protected], visit his personal website at bilinutrition.pro, and follow him on Instagram (@bilinutrition) and Facebook.

by Demarcus Holland on Jul 24, 2024

As summer basketball season kicks into high gear, athletes across the country are gearing up for tournaments, competitions, and games. But amidst the excitement, it’s crucial to remember the toll that travel can take on your body. Whether you’re hitting the road or flying to your next match, being intentional about how you fuel your body during travel can make all the difference in your on-court performance.

Understanding the Stress of Travel

Traveling, whether by road or plane, can put significant stress on your body. Long hours of sitting, changes in altitude, and exposure to recycled air can leave athletes feeling fatigued and dehydrated. And for basketball players facing a high volume of games in a short amount of time, staying properly fueled is essential for maintaining peak performance.

The Dehydration Dilemma

One of the most significant challenges athletes face while traveling is dehydration. Airplane cabins have low humidity levels, leading to increased water loss through respiration and evaporation. Similarly, long hours spent in cars or buses can lead to dehydration if athletes aren’t diligent about staying hydrated.

Dehydration can have a detrimental impact on athletic performance, causing fatigue, muscle cramps, and decreased cognitive function. To combat this, athletes must prioritize hydration before, during, and after travel.

Seven Essential Food and Drink Items for Travel

•            Water: Hydration is key. Carry a reusable water bottle and aim to drink consistently throughout your journey.

•            Electrolyte Drinks: Replace lost electrolytes with sports drinks or electrolyte tablets to maintain proper hydration levels.

•            Healthy Snacks: Pack nutrient-dense snacks like nuts, dried fruit, and whole grain crackers to keep energy levels steady.

•            Fresh Fruit: Opt for hydrating fruits like watermelon, oranges, and berries to replenish fluids and provide a quick energy boost.

•            Protein Bars: Choose protein bars with a good balance of protein and carbs to support muscle recovery and sustain energy levels.

•            Vegetables: Pack sliced veggies like carrots, cucumbers, and bell peppers for a refreshing and nutrient-packed snack.

•            Prepared Meals: If possible, pack homemade meals like sandwiches, salads, or wraps to avoid relying on unhealthy airport or roadside options.

Vital Snacks for Game Day

In between games, it’s crucial to refuel and recharge. Keep these snacks in your travel bag for quick and convenient nourishment:

•            Nut Butter Packets: Portable and packed with protein, nut butter packets are perfect for a quick energy boost.

•            Granola Bars: Look for bars with a good balance of carbs and protein to keep you fueled between games.

•            Jerky: High in protein and easy to pack, jerky is a satisfying snack that can help prevent muscle fatigue.

•            Greek Yogurt Cups: Rich in protein and probiotics, Greek yogurt cups are a convenient way to refuel and support digestive health.

•            Trail Mix: Create your own mix with nuts, seeds, dried fruit, and dark chocolate for a balanced and satisfying snack.

•            Rice Cakes with Nut Butter: Spread nut butter on rice cakes for a quick and portable source of carbs and protein.

•            Hydration Packs: Consider bringing electrolyte powder packets or hydration tablets to add to your water for an extra boost of electrolytes.

Preparing for Peak Performance

In the world of competitive sports, every action you take leading up to game time matters. By being intentional about how you fuel your body during travel, you can optimize your performance on the court and give yourself the best chance of success. Remember to stay hydrated, choose nutrient-dense foods, and pack snacks that will keep you energized and fueled for the challenges ahead. With the right approach to nutrition and hydration, you can conquer the rigors of travel and dominate on game day.