The foods to target at the airport this holiday season

Gday mate!

G’day Legend!

Chicago HYROX was a success! The body is feeling great, and I’m pumped to aim for the next checkpoint of 1:04. But as I was making my way back through O’Hare Airport, I saw a bloke rushing into a store, stressing to find something to eat. He was doing laps around the store, carefully trying not to bump into anyone, while asking a worker, “What’s the healthiest stuff you have here?” It got me thinking.

With the holiday season approaching, it’s a time for seeing loved ones but also a time filled with travel—and travel often disrupts healthy habits. Having just wrapped up a heavy travel block myself, I wanted to share some insights on how to navigate airport eating and stay in control. After all, you’re heading into a feast with your family where the focus should be on enjoyment—not worrying about food choices beforehand. Here are my top tips:

Today’s Newsletter (3 min read):

• ✈️ What to actually eat when in a rush at the airport

• 🍝 The Sunday Night Lasagna recipe

• 💰 Cyber Sale deals to this holiday season!

If you know someone heading to the airport for the holidays, share this newsletter with them (you could help them get to their family full of the right energy and they can help you win a Breville oven)! Congrats to, Becca, Shamir and David on winning the AG1 Omega 3s I asked in last weeks Newsletter… the correct answer to the question on electrolytes Sodium, Potassium and Magnesium.

1. Plan Ahead: Always Have a Notebook Handy

“By failing to prepare, you are preparing to fail.” – Benjamin Franklin.

This timeless advice applies to travel as much as anything else. I always keep a small notebook or use my phone to jot down a meal plan for the day. Whether it’s packing leftovers, prepping snacks, or mapping out where to grab something nutritious, a little planning saves you from poor, impulsive choices (especially if, like me, you get hangry!).

Travel is unpredictable enough—your nutrition doesn’t have to be. Forethought keeps you in control and your energy steady.

2. Stay Hydrated: Bring a Refillable Bottle

This has been a game changer knowing that flying can dehydrate you, thanks to the low humidity in airplane cabins (10–20%, compared to 30–60% indoors). Dehydration affects focus, energy, and digestion—none of which you want disrupted while traveling.

To counter this, drink 8 ounces (240 ml) of water per hour of flight. I always bring a refillable water bottle, drink it before security, and refill it afterward. It’s simple, cost-effective, and keeps you feeling good. Pro tip: Skip alcohol until you arrive—it worsens dehydration and leaves you flat.

3. Smart Choices: Protein-Packed Snacks

If you’re rushing to a flight with no food (been there too many times!), don’t panic—decent options exist. Look for high-protein snacks with no added junk. For me, boiled eggs and nuts are the crème de la crème: natural, satisfying, and portable.

Here’s why they work:

• Protein keeps you full longer than carbs or fats. (American Journal of Clinical Nutrition, 2008)

• Boiled eggs pack 6g of protein each plus choline for brain health.

• Nuts, like almonds or walnuts, offer 6g of protein per ounce along with fiber and healthy fats to curb hunger. (Nutrition Reviews, 2015)

• Plain Greek yogurt (not sugary ones) delivers 15–20g of protein per serving, stabilizing energy and aiding digestion.

• Hummus is also a great option, just be mindful of the addition of seed oils!

When in doubt, pre-made salads with chicken or beans are a solid option—simple, unflashy, but effective.

4. Choose Foods That Help With Travel Stress

Airports and flights can be stressful, and what you eat can either help or hurt. Look for snacks or meals with ingredients known to reduce stress:

• Dark chocolate (70%+ cacao) contains magnesium, which helps calm nerves.

• Bananas are rich in potassium and support muscle relaxation.

• Chamomile tea (if available) can ease tension and promote relaxation before or during a flight.

These small, strategic choices can help you feel more at ease, even in chaotic travel environments.

Recipe: Sunday Night Lasagna 🍝

Macros: Protein 35g, Carbs: 50g, Fat: 27g, Fiber 4g

1. Prep: Should take 30minutes

2. Cook: Should take 90 minutes

Cook notes: This one takes a bit of time, so do it on a Sunday with a movie or the football going on!

Quick Notes

• 🎥 Im giving away a Centr vest next to help you with your training, rucking or just general home decor… stay tuned across socials to win, it will be a first response option

• 🏃🏻‍♂️The work is working… set a new PR at Hyrox with a 1:08:07… whilst annoyed on that 7 seconds… I am looking forward to posting my workouts to get to 1:04 next year

• 💰 If you love all the recipes I have creating, i have a bunch more on centr and right now there is a 25% of the yearly membership. It also includes all those workout plans you may see me do. This is our biggest sale of the year so take advantage!

Keep crushing it legends and much love to your family!

DC

#EatGoodFeelGood