Travel is a welcome part of many athletic journeys. Whether you're racing across the country, heading out of town to a competition, or simply taking a vacation, travel tends to throw routines out the window—including your supplement regimen.
Missing a dose or two isn’t catastrophic. Skipping creatine, HMB, or electrolytes for a few days won’t erase your progress, but long-term consistency is what drives real, tangible results. For example, short breaks in creatine use can lower muscle creatine levels slightly, but they typically return to baseline with consistent use.
Travel doesn’t mean you have to skip your supplements though; here’s how to stay consistent when you're away from home—read on!
Navigating Supplements and Security
Traveling with supplements can be challenging. Shakers don’t fit in carry-ons. TSA isn’t thrilled about your mystery powders. Gels and liquids fall under TSA’s 100mL rule and must fit within your one-litre liquids bag if you’re carrying on. And of course, crossing time zones can make it harder to take things on schedule.
Understanding what’s allowed—and how to pack smart—will save you time, stress, and potentially a bag of your favourite protein powder confiscated at the gate.
What TSA Allows
Powders: Protein, creatine, and other powder supplements are allowed in both carry-on and checked baggage. However, if you’re carrying more than 12oz (350mL), TSA may require you to remove it from your bag for additional screening. Here’s the official policy on powders, including protein powders, and what’s permitted at security checkpoints.
Liquids and Gels: Each item must be under 100mL and all liquid items combined must fit in a one-litre clear resealable bag. This includes energy gels, which count as liquids. For more travel tips and details on travel limits see TSA’s liquids policy and travel checklist.
Packing Tips for Every Type of Supplement
Powders: Instead of lugging a full tub of HMB+ Creatine or Beta Alanine, portion what you need into small, resealable bags or reusable containers. Label everything clearly and don’t forget your scoop!
Capsules: Use pill organizers, mint tins, or mini zip bags to store capsules like HMB Sport or Multivit+. Organize by day or dose and throw in a couple extras just in case you run into any travel delays.
Liquids and Gels: Items like Beet It Sport Nitrate 400 shots fit carry-on requirements—just remember they count toward your liquid allowance and should be packed in checked luggage or, for carry on, in a 1L clear bag, ready for inspection. If you’re unsure what qualifies, this list also outlines examples of liquids, non-solid foods, and personal items that fall under the rule.
Containers, and Should You Go Carry-on or Checked?
Carry-on is your best bet for short trips or competitions where you need your supplements as soon as you land. It gives you peace of mind knowing your essentials are with you—not with a lost suitcase in another city.
For longer trips or bulkier items, checked luggage allows you to bring tubs, large quantities, or backup servings. If you’re bringing both, split your supplements up. Put essentials in your carry-on and extra servings in your checked bag. If one gets delayed, you’re still covered.
Final Thoughts
When it comes to traveling with supplements: keep it simple, be prepared, and stay on track—wherever you go. You can read more about ways to stay consistent with your supplementation, however, if you do miss a dose, don’t stress. Just get back on track at the next opportunity.
If you learned something new from this article and are curious to know more, head to the Blonyx Blog or our growing list of weekly research summaries where we help you further improve your athletic performance by keeping you up to date on the latest findings from the world of sports nutrition.
– That’s all for now, train hard!
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