Summer is the season of sweat, strength, and pushing your limits. Whether you’re hitting the track, the court, or the gym, fueling your body properly can make all the difference in your performance. Here are five game-changing tips to help you conquer your summer workouts:
Fuel up before morning workouts:
Before diving into your morning workout routine, make sure your body is properly fueled. Eat a snack at least 30 minutes before you start to ensure you have enough energy to power through. Opt for nutrient-dense snacks if you have a finicky stomach or simply don’t feel like eating a full meal. Snacks like granola, peanut butter-filled pretzels, and energy bites are great options!
When it comes to pre-workout hydration, focus on quality over quantity. Aim to consume 16-20 ounces of fluid before you hit the gym or the field. This will help keep you hydrated and energized throughout your workout.
Don’t forget post-workout recovery:
Recovery is just as important as the workout itself. Don’t get distracted after your workout—make sure to refuel within 45 minutes with a nutrient-rich snack. Remember the 3 R’s to Recovery: Replenish with carbohydrates and protein. Rebuild with protein. Rehydrate with fluids and electrolytes. Try chocolate milk, a fruit smoothie, or protein bar and sports drink to refuel!
Hydrate consistently:
Hydration is key to maintaining peak performance, both during workouts and throughout the day. Drink water consistently, not just during training, to stay hydrated and support overall health. Be sure to drink an additional 5-10 ounces of water or sports drink for every 20 minutes of exercise. Then, stay on top of things by monitoring your urine color to gauge hydration status. Your goal is for urine color to be pale yellow to clear urine. Apple juice and darker means it’s time to hydrate!
Incorporate hydrating foods like fruits and vegetables into your meals and snacks, and always carry a reusable water bottle to stay hydrated on the go.
Create a summer eating schedule:
Planning is the key to success, even when it comes to nutrition. Schedule meal and snack times on your phone calendar with an alarm to ensure you stay on track. Pack portable, nutrient-dense snacks like trail mix, beef jerky, granola bars, and energy bites to keep you fueled throughout the day. And if you happen to sleep in late, make sure to make up for missed nutrition to keep your body running at its best. Add an extra snack or smoothie for nutrients and energy.
Get sufficient rest:
Prioritize sleep by aiming for 7-9 hours of quality sleep per night to support recovery, performance, and overall well-being. Create a relaxing bedtime routine to signal to your body that it’s time to wind down, such as reading, taking a warm bath, or practicing meditation. Limit screen time and exposure to blue light from electronic devices before bedtime to promote better sleep quality. Listen to your body and prioritize rest days as needed to prevent overtraining and reduce the risk of injury. Insufficient rest can minimize training progress and success.
By following these five game-changing tips, you’ll set yourself up for summer workout success. So lace up your sneakers, grab your water bottle, and get ready to crush those goals!
