You’re warm, getting warmer. Now, you’re hot. You’re really hot! As the temp moves closer to scorching, you move closer to drowning in sweat. Ironically, this is the time of year you want to take your training outside. And while it’s a refreshing change of scenery, intense summer workouts demand more from your already overworked body. Help keep all systems go with the kind of foods known to hydrate, protect, energize and repair.
Watermelon: This seedy fruit should be top of mind for athletes and not just because it’s a seasonal favorite, but because watermelon is ultra-hydrating and has nutrients your muscles need. The Journal of Agricultural Food and Chemistry found that drinking the juice of a watermelon before a tough sweat session can help lower heart rate during recovery and ease muscle soreness after 24 hours. The reason: L-citrulline, a non-essential amino acid. Watermelon is rich in citrulline, which converts to nitric oxide to help support blood vessel and heart health.*
Berries: These sweet gems are not only bursting with flavor, they’re rich in antioxidants. Between excess sun exposure and intense training schedules, athletes are especially vulnerable to free radical damage during the dog days of summer. Luckily, the antioxidants you’ll find in vibrant-colored blueberries, strawberries and the like can help counter the effects of free radicals. Buy fresh or frozen organic berries to mix into your post-workout smoothies, to top your stack of much-deserved pancakes or to stir into a protein-packed bowl of yogurt.
Chia seeds: Because this super-tiny superfood is so water-absorbent (a seed can swell to 10 times its size), chia can help the body retain fluid. As sweat profusely pours down your brow, you’ll be happy you started your morning with gel-forming chia seeds. They’re also rich in belly-filling fiber and heart-healthy omega-3s. For a nutritious pre-workout breakfast, try this Fruit & Nut Chia Seed Superfood Pudding. It’s truly a set-it-and-forget-it recipe that will keep you satisfied for hours.
Bee pollen or raw honey: Thanks to bees cross-pollinating, you’ll find an array of vitamins, minerals, proteins, amino acids, enzymes and more in the products of their labor. Whether you choose bee pollen granules or thick, raw honey, your body will thank you for the naturally energizing nutrients. Raw honey makes a great alternative to sports gels. So when the summer heat hits you hard, grab a spoonful of honey for quick, finger-licking-good carbs that will refuel your glycogen stores. If you want the boost without the mess, Honey Stinger makes tasty, organic honey-
based gels and energy waffles that are packaged perfectly for a long bike ride or run.*
Greek yogurt: It’s cool, refreshing and keeps your belly happy. Yogurt is naturally rich in probiotics, which are the friendly bacteria your digestive system needs in order to maintain a healthy balance. If you have even a minor sensitivity to dairy, save this treat for after your workouts. The muscle-building protein will better serve you in recovery, anyway. Chill out and recover well with a healthier frozen treat, like this Mint Chip Frozen Greek Yogurt. Ice cream, schmice cream!
What’s missing from this list? Tell us in the comments below or Tweet me @Lottsomiles – I’m always interested to hear what others are doing to stay fueled and energized!