To Track or Not to Track Macros?
Tracking macros on vacation is a personal choice. As you're packing and planning take a moment to be honest with yourself.
Do you have the ability to stick to your macros and track while on vacation or do you need a mental reset?
Are you comfortable enough to navigate tracking in the location you are visiting?
Will tracking help you stay in control or cause unneeded stress?
There is no wrong answer here, however, if you’re dead set on reaching your goals sooner than later, tracking is the way to go. Knowing that, this plan is FLEXIBLE dieting and there are ways we can choose nutrient dense foods throughout our vacation with little to no impact on our goals.
Since you’ll most likely be traveling, site seeing, or participating in various activities with your friends and family, water intake may suffer. A lack of water coupled with days of eating meals at restaurants or prepared by others is a recipe for retention. To avoid that, look at your schedule for the day and plan some drinking stops. I tend to wake up, chug water, try and drink 2-3 glasses per meal, avoid sugary drinks, and chug more at night. If you have the ability to pack water with you, absolutely have it on hand.
If you’re unable to cook for yourself on vacation follow these 5 plate building tips to ensure you’re eating a balanced meal.
Go for Protein:
Each meal should include a palm size piece of protein or more. Since protein will be the one
macro that most likely suffers the most it’s important to make this a priority at all of your meals.
Fill Your Plate With Veggies:
Go for 2 handfuls of veggies each meal. Load up on deep greens and colorful local veggies when available.
Starches & Grains:
Be sure to include a cupped handful of starchy root veggies(potatoes, parsnips, plantains) or grains.
Most restaurants have the ability to interchange sides, add protein, or put sauces on the side. Don’t be afraid to ask!
Taste the local cuisine:
If your destination is known for their fresh seafood or heavenly crepes be sure to give it a try! You can’t explore a culture unless you submerse yourself in their food.
Controlling One Meal a Day
If you’ll be staying in a location that has a kitchen or fridge than you’re in luck! This can allow you to save money, and control one meal a day. That may mean that each day you eat breakfast before you begin your adventures. This is your chance to build a balanced meal with tons of protein and veggies.
Whether you find yourself on the beach at an all inclusive in Mexico, or sipping a local beer in San Francisco, water is the key. Work in a glass of water ( or seltzer w/ lime ) in between each drink. This will help to slow down and moderate your alcohol intake, and possibly save you from wasting a day in paradise bed ridden with a nasty hangover. Clearly, I am speaking from experience here. If you’re 100% in on tracking, you can find our Alcohol tracker here.
Rest Day Vs WOD Macros on Vacation
If you have been assigned rest day and workout day macros, follow the rest day macros during your vacation days unless you are working out. There’s a very good chance your destination will be home to a local CrossFit Affiliate. If not, check out some hotel wod options to keep your fitness up while traveling.
You’ve earned it! You’ve worked your butt off at work, at home, in the gym, and with the Grit Collective! Don’t pass up awesome experiences with your loved ones because you’re tracking or stressed out about vacation weight gain. Remember, The Grit Collective will be here when you return. No matter what happens you have a support network of people who will push you back on the wagon and back on your way to achieving your goals.
You will lose any weight that you stacked on, but you can’t relive that meal with the people you love.
KTo picks up heavy objects, makes sense of macros, provides simple meal prep plans, advises on flexible dieting solutions, celebrates strength, and occasionally overdoses on pizza.