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Revised:  17 Nov 05

MINIMIZING JET LAG

1.  For small, consecutive time-zone changes (called phase shifts):

• Eat meals at regular times after arriving at the new destination.

• Drink plenty of liquids.

• Alternate light meals with heavy meals before the flights.

• Avoid caffeine until the end of the flight.

• Avoid alcohol during and after the flight.

• Engage in social activity or exercise after the flight.

2.  For large phase shifts.

• Arrive at your destination at least one day early for each time zone crossed.

• Exercise and get involved in social activities on your arrival in the new location.

• Maintain regular sleeping and eating times on arrival to your new destination.

• Continuing to eat and drink frequently before, during, and after travel.

• Have more protein than usual.

Source:  Nutrition for Serious Athletes