With warmer weather comes more weekend hikes, bike rides, and pickup games—and fueling properly is key whether you’re a casual athlete or training regularly. Your body needs the right balance of carbs, protein, and fluids to perform and recover.

• Pre-fuel with carbs. Eat a small snack 30–60 minutes before activity—like a banana and peanut butter or a slice of toast with nut butter and jam.
  
• Rehydrate post-exercise. Replace fluids with water or a low-sugar sports drink if sweating heavily. Adding sodium to your fluid can help replace electrolytes lost.
  
• Recover with protein and carbs. Within 30–60 minutes post-workout, try chocolate milk, a smoothie with Greek yogurt, milk, and fruit, or turkey on whole grain bread.
  
• Don’t skip meals on active days. Eating consistently helps fuel muscles and prevents fatigue. Eating every few hours helps keep energy levels up as well as meet the nutrition demands of training
  
• Plan ahead for longer activities. Pack easy-to-digest carbohydrate-protein snacks like granola bars and nuts, beef jerky and fruit, or trail mix for outdoor adventures.
  

Whether you’re hitting the trails or the training field, good nutrition helps you perform better, recover faster, and feel stronger all summer long.