Summer Sports Nutrition: Fueling Your Adventures
by Janet Steady MS RDN LD and 200YT
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Summer is the perfect time to embrace the great outdoors and engage in a variety of activities, from hiking and cycling to running, kayaking, paddle boarding, or simply enjoying a day at the beach. To make the most of these adventures, it’s crucial to fuel your body properly. The foundation of any sports nutrition plan is built on an eating pattern that is Adequate, Balanced, and Consistent (ABC). This means regularly providing your body with the nutrient dense foods that you enjoy.
The ABCs of Sports Nutrition
An effective sports nutrition plan starts with your daily eating habits. An adequate diet ensures that you have enough energy and nutrients to support your activity level. Aiming for a balanced plate and eating a variety of foods will provide the necessary macronutrients (carbohydrates, proteins, and fats) and micronutrients (vitamins and minerals). Consistency in your eating patterns (avoiding long periods without) helps maintain energy levels so that you’re always ready for your next adventure.
Hydration: The Summer Essential
As the temperatures rise, staying hydrated becomes even more vital. Proper hydration supports your body’s ability to regulate temperature, transport nutrients, and maintain high energy levels. Drinking ample water throughout the day is essential, and paying extra attention to your fluid intake before, during, and after activities will help you avoid dehydration and maintain peak performance. Paying attention to your output is also wise – pale, odorless and plentiful urine usually means you are well hydrated.
Listen to Your Body: Intuitive Eating
Your body is your best guide when it comes to nutrition. Athletes can benefit greatly from learning and practicing the 10 principles of Intuitive Eating (https://www.intuitiveeating.org/10-principles-of-intuitive-eating). This approach encourages you to “tune in and listen” and choose foods that satisfy both your nutritional needs and personal preferences. By tuning into your body’s signals, you can optimize your eating patterns to support your summer activities.
Practice Makes Perfect
Part of training for any event or activity is learning your body and discovering which foods work best for you. Practicing your fueling plan during training sessions allows you to refine your eating and hydration strategies so that you’re well-prepared for the main event. Experiment with different foods and timing to see what gives you the best performance and comfort during your activities.
By incorporating these key concepts, you’ll be well-equipped to fuel your summer adventures. For more specific tips on what to eat before, during, and after your activities, check out the guide linked [here]. It provides an overview of pre-, intra-, and post-nutrition strategies to help you stay energized and perform your best all summer long. Carry on and good luck!