We are all waiting for summer to arrive. Holidays and good weather, what more could we ask for! However, it is essential to know What to eat in the heat? for everyone and, in particular, for those who practice sports.
What to eat in the heat?
In our tradition as a culture, there has always been a change in diet linked to each time of year. But, with climate change and rising temperatures, it is essential to review our diet. Knowing what to eat in the heat is more essential than ever today, and I won’t even mention it if you want to maintain the pace and intensity of your physical activity.
The keys to eating in summer are simple: increase hydration (especially with water intake) and intake of mineral salts. Basically, because this is what we lose in greater quantities during the sweating process. As a result, these are the most recommended foods in summer.
1. Fruits and vegetables, the basis of what to eat in the heat
If there is a group of foods rich in water and mineral salts, it is vegetables in general. But, when temperatures rise, there are some fruits and vegetables that are especially interesting:
- Watermelon and melon or tomato and cucumber They are essential for their ability to hydrate us. Ideally, they should be consumed freshly cut. But you can also make juices or use gazpacho, in its traditional formula or in more creative versions, which include fruits such as watermelon, strawberry or blueberries. However, try to prepare them at home and consume them freshly made so that they maintain all their properties.
- Tropical fruits: Pineapple, mango and papaya are perfect for eating in summer. In this case, again, we recommend eating them straight. However, you can combine them with other options, such as traditional smoothies or shakes. Use yogurt or kefir and you will have a very digestible, refreshing and complete food.
- The Pear is another essential when we talk about what to eat in the heat. Its main contribution is in the form of carbohydrates, that extra source of energy that we athletes need so much.
- Nails Cherries They are your best ally to recover your muscles after practicing any exercise, due to their antioxidant content.
- Bananas and grapes They should also be incorporated into your diet after training. They are rich in potassium and magnesium, two essential minerals for relaxing your muscle tone and avoiding those hateful muscle aches.
2. Protein consumption
It’s hot, but your body still needs a protein boost. During the summer months, it’s better to opt for more protein. Fish and for the White meats. You will probably fancy them more than grilled red meat, which is fattier.
3. Cereals
Again, another essential food group, whether it’s hot or cold. At this time of year, you’ll be craving a lighter, fresher version. pasta saladswhich include vegetables and proteins (boiled egg, tuna or other preserved fish) are a complete dish that cannot be missing from your table in summer. By the way, it is even healthier if you choose the whole grain option.
Tips on heat-related nutrition for athletes
Finally, just as important as what is coming is the way you do it, if you want your performance to not drop. This means that, during the hottest months, it is advisable to:
- Before exercisinghave a perfect state of hydration. It would be great to drink slushies or cold drinks, without added sugar or gas. In addition to hydrating, it helps you start with a lower body temperature.
- During exerciseWater, water and more water. Of course, always in small amounts, very often. Small sips are better than a sudden binge.
- At the end of the training. In addition to hydration, it is important that electrolyte recharges and glucose. Protein replacement and the consumption of foods rich in antioxidants are also important.
Remember that you need to know what to eat in the heat so that your body can adapt perfectly to the environmental conditions, without losing performance. Also, don’t forget that water is your best ally. It is also important that you eat smaller amounts but more frequently. And, if you have any doubts, our monitors at Eurofitness can guide you on specific nutritional measures.
