How to Stay Healthy as a Touring Musician

Now that shows are back in full swing, I know you’re as stoked as we are to get back on tour! With the long hours, minimal pit stops and even less free time, it can be hard to maintain a healthy diet and routine on the road. Keeping yourself healthy, mentally and physically, is the key to making it through without burning out along the way. To ensure you make it to the last stop, here are some ways to stay healthy on the road…

How to Stay Healthy as a Touring Musician

Prep Like A Pro

The best way to stay healthy on tour is to stock up on healthy items before you even leave the lot. Stock up on gallons of water or carry a reusable bottle with you to fill up whenever possible. Pack healthy snacks like granola bars, dried fruit, nuts, oatmeal, non-perishable foods, etc. If you only pack candy and donuts, you’re not only going to feel like shit, but you’ll also be hungry more often because you aren’t getting the nutrients you need.

If you’re on tour for a while, buy in bulk! It’ll save you money and ensure you don’t run out of essentials along the way.

Stock Up On Vitamins

It’s not always easy to keep up a consistent eating schedule on tour. Sometimes you just won’t be hungry. Sometimes you may be so busy all day you don’t get a chance to eat something substantial. Sometimes you may just be carsick! Whatever reason you miss a meal, it’s important to keep yourself fueled somehow.

Packing multivitamins, Vitamin C, Vitamin B, Zinc, and other vitamins to help your immune system up are super essential to have on hand. Especially if you know your body tends to need more of a certain vitamin, be sure to bring that along.

 Pack Your Protein

Protein is the biggest life hack while on tour. It’ll keep you full for longer and give you energy to keep going with ease. It’s also super easy to pack things like protein bars and protein powder right in your bag.

If you’re vegan, don’t worry. There’s vegan protein powder out there that comes from peas, hemp, even pumpkin seeds. (From my personal experience, they taste pretty damn good, too.)

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Eat Consciously & Wisely

You’re probably going to get tired of granola after a while. (Pretty fast, probably.) But there’s no need to deprive yourself of the things you love to eat. Before you even start touring, you should have prepped your budget in advance and worked in being able to eat out too. When you do get the chance to go out, try to choose places that have healthier options.

Pretty much everywhere nowadays has healthy options. Even McDonald’s and Wendy’s have pretty great salads and sandwiches. Staying healthy on tour is all about balance. If you start to feel some sniffles coming on, chug some orange juice. If you’re feeling nauseous, you may be lacking some salt or sugar in your body. Listen to the way you feel, and don’t ignore ailments when they come on!

Get Some Exercise

I get it… tour is a lot. It can be exhausting on its own. When I say “get some exercise”, I’m not telling you to go run on a treadmill or anything. Just make healthy choices when you can.

Take the stairs. Stretch whenever you leave the bus or get off that long flight. Stretch in the morning as soon as you wake up. No need to do anything crazy, just keep your muscles moving and your body will thank you later.

In Conclusion… Stay Positive!

Staying healthy on tour is no easy feat, but keeping your body fueled with the right nutrients will keep you energized and motivated at every step of the way. If you only give yourself greasy fast food and gas station donuts, it’s going be way harder for you to stay on top of your game at the gig. As they say, “Eat Good, Feel Good.”

Happy touring! 💪