By Sarah Gearhart, sportswriter, author, and runner
After 25 hours of travel from New York City to Sydney, I finally arrived in Australia—exhausted, jet-lagged, and disoriented—just four days before toeing the startling line for my 21st marathon. The 14-hour time difference and Sydney’s winter chill, a sharp contrast to New York’s summer heat, immediately left my body feeling out of sync. With race day rapidly approaching, I knew I had to hit the ground running and focus on recovery and nutrition as soon as I stepped off the plane in the southern hemisphere.
Flying across the world to run a marathon is no small feat—and it has taught me the value of a streamlined, adaptable nutrition routine. Jet lag doesn’t have to derail your performance if you have the right habits in place. Whether it’s packing a portable blender, sticking to hydration strategies, and prioritizing nourishing whole foods, I’ve learned that consistency matters more than perfection. When your body knows what to expect—even in a different time zone or city—it’s easier to recover, adapt, and show up to race well. While everyone’s needs are different, for me, a few reliable habits have made all the difference on the road. Here are a few strategies that help me power through.
Hydration: Start Early, Stay Consistent
Long-haul flights can leave you dehydrated, bloated, and fatigued—all of which can add unnecessary stress to your body before race day. With airplane cabin humidity levels dropping to as low as 5 percent, the extreme dry air causes your body to lose moisture through both your skin and breath. To stay ahead of the game, I make hydration a priority from the moment I board. I travel with my Beast Stainless Steel Hydration Bottle. It keeps drinks cold (or warm) for hours and helps me reduce single-use plastic while exploring new cities. Airports often have a water refilling station, so this is a no-brainer before a flight.
I sip water steadily throughout the flight, and I skip alcohol and caffeine, both of which can further dehydrate. I like to ensure my electrolyte balance stays in check, which is crucial when adjusting to new climates and preparing for a race. So I pack Thorne Daily Electrolytes—the delicate sweetness of the watermelon flavor is my personal favorite. I also typically bring along sliced cucumbers. With its high water content—up to 97 percent—it’s an easy, refreshing snack that keeps me feeling hydrated, even at 35,000 feet.
Sydney: A Wellness Win
Thankfully, Sydney makes it easy to stay healthy ahead of the marathon. With a cultural emphasis on balance, it’s no surprise that wellness is a way of life in the country’s most populated city. It doesn’t take long to notice the abundance of yoga, pilates, and other wellness studios and health-focused cafes serving up the quintessential Aussie staple: avocado and egg bowls piled high with greens and a side of sourdough toast.
I leaned into the fact that Sydney is one of the most wellness-forward and health conscious cities in the world, taking advantage of its abundance of fresh produce and unprocessed foods. But I also brought a few things from home—including my Beast GO Cordless blender. It’s versatile, compact, powerful, and perfect for blending quick smoothies in a hotel room and for race-day fuel.
Stock the Mini-Fridge
In the days leading up to a race, fueling with the right kind of energy becomes a non-negotiable. One of my favorite pre-race travel rituals is a visit to a local grocery store or a farmer’s market. The field trip is a chance to stock up on nourishing snacks—like creamy yogurt, avocado, cucumbers, and hummus—and it’s also a way to connect with the local food culture. Sydney’s Carriageworks Farmers’ Market, for instance, offers a glimpse into the flavors and rhythms of Aussie life. For me, race prep isn’t just about performance—it’s about finding grounding rituals and savoring the sense of the place along the way.
My Morning Ritual: A Green Smoothie
Smoothies are my anchor when traveling. In Sydney, I hit up a market for fresh produce to blend, combos like spinach, banana, ginger, berries, and oat milk in the Beast GO. The GO Cordless has become a meaningful part of how I care for my health while traveling. My travel wellness rituals are sacred—moments that bring a sense of balance and intention to my day. On the road, I can’t always count on access to a kitchen or to the ingredients my body knows. The GO offers a sense of assurance—a simple, reliable way to stay nourished and feel aligned wherever I am. Without access to a freezer, I kept everything fresh—and still loved the result. It’s a simple way to get a hit of vitamins and fiber.
My Travel Wellness Essential: Ginger
I infuse water with fresh ginger slices or make a quick tonic in the GO with ginger, lemon, and honey. It’s a refreshing combo that also has a multitude of benefits. Ginger has long held a role in traditional Chinese and Ayurvedic medicine, celebrated for its healing properties for centuries. It’s also become a staple in my own routine, whether or not I’m traveling. During this particular marathon, when my body needed extra support on the road, it became even more essential. Known to help reduce prostaglandins—hormone-like compounds that cause menstrual cramps—ginger was a daily addition to my smoothies and tonics. Research supports its effectiveness in easing menstrual discomfort. It’s one of those power ingredients that bridges ancient wisdom and everyday practicality—a simple, natural, and effective herb.
Snack Pack: What I Keep on Hand
Consistent fueling is key in the days leading up to a marathon. I throw a small snack pack into my day bag and bring it with me everywhere to avoid dips in energy (or a hangry mood). Having something small on hand makes a big difference, especially when you’re exploring a new city or stuck in transit. Here’s what I like to keep in mine: MacroBar (vegan protein bar); Thorne electrolyte sachets; Ferrero Rocher (because, balance); fresh fruit, like a nectarine or blueberries.
Race Day Fuel: Homemade, Real Food, Easy to Digest
For long runs or races, I keep it real. On race morning, I used the GO to blend my race fuel, a combination of bananas, for quick carbs and potassium; Potassium plays a crucial role in the health of the body’s cell. It helps regulate heartbeat, supports muscle and nerve function, and is essential for carbohydrate metabolism. UCLA Health calls it “an unsung hero” among essential minerals. As an electrolyte, it not only helps maintain fluid balance, but also aids in muscle contraction and helps prevent cramping, making it vital for both everyday health and athletic performance.
I also add in cinnamon, to enhance the flavor, and it’s also anti-inflammatory; and a pinch of salt for electrolytes. I poured the mix into a GU soft flask and used it like an energy gel during the race. It’s easy on the stomach and customizable—plus, no weird additives.
Recovery is a Meal, Not Just a Moment
Post-marathon recovery starts with nutrition—immediately. After crossing the finish line in 3 hours and 45 minutes (and yes, I felt great—no hobbling around), I prioritized refueling. Firstly, with a recovery smoothie combining Vega Sport protein (30g of plant-based protein per packet), spinach, ginger, and pineapple—a fruit that’s rich in bromelain, an enzyme that research suggests may help combat inflammation and swelling. Then, I followed up with a hearty chicken sandwich from a spot called S’WICH. I always look for a combo of carbs, protein, and fat post-race to support muscle repair, replenish glycogen stores, and curb the hunger that inevitably hits after running for 26.2 miles in the sun.
The Recovery Boost Smoothie
Ingredients
- 1 cup oat milk
- 1 banana
- 2-inch piece of ginger (peeled)
- 2 medjool dates
- 1 handful of spinach
- 1/2 cup pineapple
- 1 packet Vega Performance Protein + Recovery vanilla flavor
Directions
- Add all ingredients into the blending vessel in the order listed above.
- Pulse 2-3 times to combine, then initiate the blending cycle and blend until smooth.
About the Author: Sarah Gearhart is a sportswriter and author from New York City. Formerly a senior producer at USA TODAY Sports Media, her work has appeared in The New York Times, The Wall Street Journal, Condé Nast Traveler, ESPN, Men’s Health, and she is a regular contributor to Outside. Her book “We Share the Sun” brought her to Kenya's Rift Valley to profile the world’s top elite runners. An avid runner for 25 years (and counting), she has completed 20 marathons, including a desert ultrarun in Namibia.
Disclaimer: The content in this article is not intended to diagnose, treat, or prevent any medical condition. Please consult your doctor before making any changes to your health regimen.
