This information is taken from the 1999 U.S. Precision Team Member Handbook, which was adapted from the 1988 brochure prepared by the U.S. Olympic Committee
Jet lag is a common problem faced when crossing time zones during travel. Traveling east or west is therefore obviously much more trying than traveling north or south. The more time zones you cross, the harder it is to adjust. It can be physically and mentally draining and can drastically affect performance if the athlete is not careful
Luckily, there are ways to reduce jet lag by adjusting certain "time cue factors", such as diet, light exposure, excercise, drugs, and social interaction. The first two are perhaps the most crucial. It is important to begin adjusting these factors three days before the date you leave.
Breakfast and Lunch: Eat large quantities of high protein foods and as many vegetables as you want. Cut back on starches but do not eliminate them altogether. Sweets and caffeine should be avoided during this time, but may be consumed later in the day. Substitute a brisk walk for morning coffee if you need a "waker-upper".
Snacks before 5 p.m. should be high in protein, low in carbohydrates, and should NOT contain caffeine (this includes chocolate!). It is especially crucial to restrict caffeine intake between the hours of 3 p.m. to 5 p.m.
Dinner should be high in carbohydrates and low in proteins, the reverse of breakfast and lunch. A supper full of starches stimulates the hormones which aid in sleep. Bread, rice and pasta are excellent choices for this day. Snacks eaten after supper should also be high carb/low protein, and NO CAFFEINE.
On this day, go to bed at your usual time but be sure to get a minimum of seven and a half hours sleep.
If you have last-minute preparations to make, do them early in the day, since this will stimulate you and make it difficult to go to sleep otherwise. Pack a high protein snack bag for the flight. Be sure the foods do not need refrigeration. This is the evening to say goodbye to friends and family, since you might not have time on the day you leave.
It's probably a good idea to delay sleep a bit on this night, if possible. It well help you adjust your biological clock. But try to get sufficient sleep, this time at least eight to nine hours.
What you do on travel day depends which direction you will be going...from east to west, or west to east.
The morning is another "fast" day (meaning less caloric intake). Follow the same directions as day two. You should not eat again until breakfast time in your destination city. This will help your body adjust to the schedule.
If possible, take a nap after breakfast and keep your activity to a minimum throughout the day. Avoid morning sunlight as much as possible. When you depart, feel free to sleep on the plane. It is recommended that you wear two watches...one with your home time, the other with your destination time.
