There’s so much to do in the summer! In these few short months we often find our activity levels go up, but our food intake goes down. Who can be bothered to cook on a hot summer day!? Even though we are busy, we know the importance of eating well to sustain our activity levels. It’s easy to miss a meal when you’re at the lake all day, hiking, or out for a long bike ride, but nutrition and hydration both play a critical role in keeping our bodies active and adventurous! Whether you are hiking the West Coast Trail, cycling in the Gran Fondo, or running with a buddy, it is important to pay close attention to your nutritional needs, especially in the height of the summer heat.
This drink takes seconds to make, and is about 1/8th of the price of the blue stuff.I make about 2 litres at a time and fill my water bottles with it to take on my long hikes and bike rides, and replenish with it after a run.
To about a litre of room temperature water, add;
- The juice of half an organic lemon
- One or two tablespoons of organic maple syrup
- One teaspoon of unrefined sea salt
Shake it up and enjoy! The maple syrup provides your muscles with a healthy source of glucose needed for performance, and together with the salt and lemon replenish lost vitamins, minerals and electrolytes needed for recovery.
On a hot day it is normal to lose up to 2% of your own body weight during vigorous exercise. Even if you don’t feel like you’re sweating you are still losing water and nutrients, always keep a water bottle handy to replenish!
Refuelling after a workout is equally important to fuelling during activity, and unfortunately it is often a forgotten step. To get most out of your exercise, and to help your muscles recover in time for your next session, you should refuel within 30 minutes of the end of your activity. At this time, your body needs carbohydrates to maximize the rate of glycogen synthesis, and protein to rebuild muscle that has been broken down during activity.
My go-to post workout snack always involves nuts for their protein and high quality fats, and either fruit or a whole grain bread or cracker to replenish carbohydrates.
My all-time favourite recovery snack;
- Replace the pit of a fresh or dried date with a whole organic almond
- Eat, and repeat 4 or 5 times!
Another favourite of mine is apple slices dipped in organic peanut butter, or an open faced peanut butter and banana sandwich on sprouted grain bread. My muscles love this almost as much as my stomach.
This summer, play hard and remember to feed your body well so that it can keep up with all your adventures! But don’t be fooled by labels claiming to improve energy, performance, or recovery. Our bodies have the ability to build and recover themselves, as long as we provide them with the fuel they need: clean, organic whole foods and lots of hydration!
Fill Your Tank and Come See The BC We See!