Summer Nutrition Tips For Athletes
Your endurance is put to test during the summer, especially if you’re an athlete. Here are some summer nutrition tips for the athlete in you.
Eat whole foods - Choose complex carbohydrates like cut oats, lean proteins such as fish and chicken, healthy fats such as olive oil and avocados, and plenty of fruits and vegetables.
No matter how appealing a protein shake may be, it just can’t match the quality of whole foods containing minerals, vitamins, phytochemicals, antioxidants and fibre. It’s also important to remember that a low carb diet isn’t conducive to good performance.
Hydrate often - Not only is water needed for your muscles and joints, but it’s is utmost importance for the wellness of your body. Summers can often end up leaving you dehydrated, so ensure that you carry your water bottle with you during training.
When your clothes get marked with white rings of salt, it indicates an excess loss of sodium. Replenish your salts by switching to a sports drink with a higher sodium content.
Don’t overeat - Athletes can be under huge stress levels and food may sometimes be their only escape. This can be quite detrimental. Mindless, emotional eating easily undoes the effect of weeks of hard training.
Moreover, body heat levels are higher during the summers and digesting more food takes up more energy, leading to overheating. Stick to smaller, frequent portions.
Fruits and berries - Fruits are repositories of energy. They replenish your body with all the necessary nutrition that gets lost during endurance training.
Vitamins A, C, and E help protect your body from free radicals as well as oxidative stress that forms as a result of excessive physical activity. Berries are among the best sources of antioxidants, and they taste amazing too!
Choose berries with the densest colours like raspberries, blueberries and blackberries as they have more protective nutrients and phytochemicals.
Beans - Plant-based proteins are absolute necessities for vegetarians. They come in various forms like soybeans, peas, lentils and all other bean varieties including pinto, white, black and kidney. Make them more palatable by adding them to salads or by making hummus out of them.
Unlike animal protein—which can raise your body heat—beans don’t have saturated fat, making them better summer alternatives. Since they’re high in fibre, they leave you feeling full for a longer time.