In summer, we should opt for a nutrition and hydration strategy according to our training needs and pay special attention to muscle recovery. What do you need to eat to train better in summer? Drinking water, taking mineral salts, and opting for foods that contain a lot of water will be the key to get through the training sessions during the hot days. We turn to the expert advice of Ana Polo, sports nutritionist-dietician, who will give us some guidelines to adapt our diet.
"During hot days it is important to maintain a good water pattern to avoid dehydration," warns Ana, but it is not only about drinking water, we should also stock up on mineral salts. The heat will also influence our workouts, hence the need to adopt a correct dietary and hydration strategy.
What should we eat in summer? What should we eat before and after training in summer? What foods should we include in our diet? Ana Polo, sports nutritionist-dietician, will answer these questions and many more so that we can train safely during the hot days, take note!
What to eat in summer?
In summer we have many possibilities of fruits and vegetables so varying these foods and eating cool things is a very good option. Drinking enough water, opting for a healthy menu or eliminating the consumption of ultra-processed foods will be some of the keys to take care of our diet also during hot days.
It is essential to include in our diet foods with a high nutritional density that provide us with many nutrients but at the same time satiate us, to provide our body with the nutrients and proteins it needs so much.
Fruits such as watermelon, melon or vegetables such as tomatoes or carrots will help us rehydrate.
In summer, more meals with less quantity?
The important thing is to follow a pattern that works well for you. That is why you have to listen to your body to know how many meals you need to eat.
Lack of appetite in summer, how do we manage the nutritional strategy during training?
If we find that our appetite is reduced and we have demanding workouts, the best idea would be to use liquid and fresh foods, as these will not give us so much satiety and therefore we can incorporate them. Also, using supplementation such as maltodextrin before and after demanding workouts along with whey protein, from whey, would be a good option.
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What to eat before and after a summer workout?
Normally before a training session there is no need to take anything if we have a good glycogen recharge beforehand. If the training is very demanding we could take a piece of fruit or a gel. We should also take into account supplementation such as salt capsules or isotonic, to recover mineral salts.
After training, muscle, glycogen and water recovery is very important. Adding a commercial recoverer or preparing a recoverer with carbohydrates, proteins and some minerals would be the best option.
What to eat and what not to eat depending on our training in summer?
In summer it is very important to maintain a good nutrition and above all hydration. It is very important to look for foods that are fresh and that adapt to our way of life.
What can you eat when it is very hot?
It is important to hydrate if it is very hot or humid. Therefore foods that contain a lot of water would be a good choice. Fruits such as watermelon, melon or vegetables such as tomatoes or carrots will help us rehydrate.
What will be the nutritional strategy to follow during hot days?
Eat the necessary kcal for body maintenance to avoid heat stroke. If we are following a weight loss plan we must be careful not to make a very severe deficit.
Intense workouts, how to adjust the caloric load on hot days?
The most important thing on hot days is to be careful with hydration. The kcals are still the same as on non-heat days, but it isimportant to maintain a good hydration pattern to avoid dehydration.
What are the keys to avoid dehydration in summer?
To avoid dehydration it is necessary to drink water as well as mineral salts. If we do not incorporate sodium, no matter how much water we drink, we will not retain it. In addition, drinking water alone can cause hyponatremia, so including mineral salts in our workouts and including salt in our meals is a very good option.
Summer nutrition: keys to achieve maximum performance
As our nutrition expert Ana Polo has already pointed out, "the most important thing on hot days is to be careful with hydration". A correct hydration strategy will allow us to achieve maximum performance and successfully complete our most demanding workouts during the summer days.
A diet rich in fruits and vegetables will be key to provide our body with the nutrients, proteins and fluids it needs to face the hottest days. And you, runner, what are your favorite foods for the summer?
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