Summer’s here, bringing longer days, higher temps, and more chances to move your body. Whether you’re walking, working out, or chasing your kids at the park, what you eat and drink makes a real difference in how you feel.
Hot weather leads to faster water loss and can leave you feeling drained. It’s easy to reach for packaged snacks that don’t quite hit the mark. But with a few simple swaps, you can stay energized and refreshed without cranking up your oven.
Pre-Workout: Give Your Body What It Needs
Eating before a workout helps you feel stronger and keeps your energy steady. A small snack with carbs and some protein, like a banana with peanut butter, whole-grain toast, or a smoothie with yogurt and fruit, can give you a helpful energy boost. On sweltering days, cold options like yogurt with fresh berries or a protein shake hit the spot.
Research from InsideTracker points out that eating carbs and protein before a workout can boost muscle protein synthesis more than waiting until afterward (Mark, 2025). If it’s been several hours since your last meal, a pre-workout snack can help improve how your body uses those nutrients while you move.
During Your Workout: Hydration Comes First
If your workout’s under an hour, you probably don’t need an extra snack. For longer or high intensity sessions, a banana or a small handful of nuts can help maintain energy.
More than anything, make sure to drink water consistently. If you’re sweating a lot or exercising outdoors, consider adding an electrolyte drink. Listen to your body: if you feel light headed, overly hot, or shaky, take a break and rehydrate.
After Your Workout: Refuel and Recover
Once your workout’s done, it’s time to help your muscles recover and replace what you’ve lost. Aim for a mix of protein, carbs, and healthy fats:
● Grilled chicken with a fresh salad and cottage cheese
● Grain bowl with lentils, roasted veggies, nuts, and seeds
● Salmon wrap with avocado
● Water-rich foods like watermelon, cucumber, and berries
InsideTracker highlights that pairing carbs and protein after exercise supports recovery by rebuilding muscle and replenishing energy (Mark, 2025). The good news is you don’t need to eat immediately afterward. Most people can fuel up within a couple of hours and still get the same benefits (Mark, 2025).
What the Science Says: Keep It Simple
Unless you’re training multiple times a day, you don’t need to stress about perfect timing. Focus on:
1. Drinking water throughout the day
2. Eating balanced meals with plenty of colorful fruits, vegetables, whole grains, and proteins
3. Having a light snack with carbs and protein before and after workouts when it feels right
Nutrient timing matters more for elite athletes than it does for everyday exercisers. InsideTracker’s takeaway? What you eat consistently matters more than the exact timing of every snack and meal (Mark, 2025)
Hydration Always Comes First
Staying hydrated is key during summer workouts. Keep water or electrolyte drinks handy before, during, and after activity. Pay attention to how you feel, and take breaks when you need them.
You’re Welcome Here at FemFit Redding
Starting or adjusting your movement and nutrition habits can feel overwhelming, but you don’t have to figure it out alone. At FemFit Redding, you’ll find a welcoming, judgment-free space to move, eat, and care for yourself in ways that feel good to you.
References
Mark, K. (2025, January 27). Meal and recovery drink timing: Does it matter? InsideTrackerBlog.
https://blog.insidetracker.com/when-nutrient-timing-matters-and-when-it-doesnt
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