Heads up, we are one month into a scorching Carolina summer! And boy, oh boy, do we feel it on our runs. Yet, we all still get up, get dressed, and push through our workouts the best we can. Always remember that your body will be craving the proper fuel to continue a workout, and that you will perform better with nutrition.
It’s rather common for most of us to not feel hunger pangs during our run, and this is especially true while running in the heat. You’re going to have to force yourself to adjust to the heat and teach yourself to take in fuel to beat the heat. Here are some tips and trick for summer fueling:
Seasonal Foods: Take advantage of the many fruits and vegetables that are readily available during the summer season. Thinking about how simple carbohydrates, vitamins and antioxidants are offered in so many of these options, you can easily keep your diet clean, and carb intake high during those runs or walks. Fruits and vegetables are very versatile as far as snacks and meals go, so get creative!
Timing for Recovery: Yep, when we heat up, we sweat more. As unpleasant as it can be, you lose a lot when you sweat. Be sure to not eat a lot of food post run when you’re feeling ill or ravenous. Your body only needs to replace 20 percent of the calories lost during your workout, so making a big deal about lost calories is not really something to stress over. Try to eat at least one snack in the first hour after your workout. The snack will help your body to start its recovery process; think smoothies, yogurt, a banana, etc.
One Big Meal is Enough: While it can be comforting to eat multiple large meals a day, think about how you feel afterward. Keep in mind what time you will be working out following that meal. Your system may become somewhat overwhelmed when you consume that many calories no matter what time of the day it is. Consider eating two lighter meals a day in order to meet your caloric requirements, and adjust your meals to your personal preferences. For example, if you prefer a larger dinner, be sure to eat early enough to be able to properly digest your meal before heading to bed.
Fuel how you need to, but remember this time of year is tricky enough regarding hydrating, so don’t let your fueling fall by the wayside. Keep it up!