Are You Fueled Up for the Heat?

It’s summertime and I am sure you are already feeling the heat! The mild temperatures during the day and cooler temperatures at night have given way to the heat and humidity of summer. For many people, this means going to the local outdoor pool, exercising outside, and hiking or biking with friends. While you take advantage of the warmth and sunshine, always remember to stay hydrated and pack your cooler or bag full of nutrient-dense foods and snacks to fuel your body throughout the day.

Check out these quick, easy and convenient suggestions:

• Early morning workout or all-day hike? Don’t forget breakfast! Start your day with a cheesy egg scrambler and a glass of milk. This pre-workout duo will provide lean protein to power your muscles and carbs to fuel you during that last leg of your hike or those extra reps in your boot camp class.
• Poolside? Whether you are reading your favorite book or getting in some physical activity by swimming laps in the pool, try a strawberry-yogurt smoothie. It not only provides protein for your muscles and carbohydrates for energy, but also calcium for your bones. Not to mention, it will cool you off and keep you hydrated. Make it the night before and pack it in the cooler before you head out. Just remember to make enough to share with your kids. They will love it too.
• Afternoon run? When sweating it out in the heat, rehydrate and fuel up with an ice-cold glass of low-fat chocolate milk. This recovery beverage provides fluids, electrolytes, and nutrients like calcium, potassium, magnesium and sodium to rehydrate and replenish critical nutrients lost in sweat. It also contains high-quality protein to build lean muscle. It has the right mix of protein and carbs, scientifically shown to replenish and rebuild muscles.

Paul Moore, MS, RD, CSSD, LDN, CSCS, NSCA-CPT provides continuing education for fitness, personal training and strength and conditioning professionals through Fitness4Professionals, Inc. In addition to being a Registered Dietitian, Paul is a Board Certified Specialist in Sports Dietetics and a Certified Strength and Conditioning Specialist. Find Paul on Twitter @fitness4pros.