wellness + fitness
FUELING UP FOR SUMMER FUN Words + Photo by Shannon Casson
P
roper fueling for hitting the trails this
AFTER
summer is essential to optimizing your
After you high five your adventure partner to
adventure fun. Here are a few tips to consider
celebrate your mission accomplished, activate
before, during and after your summer activities.
your rehydration and refueling plan within 30 minutes. Focus on protein to help your muscles
HYDRATION
recover (e.g. yogurt with fruit, protein smoothie
In the summer heat, staying ahead of your
or peanut butter smothered banana). Within
hydration is key. Begin hydrating several days
two hours, aim to eat a well-balanced meal
prior to activities. Eat whole foods with plenty of
with a medley of whole foods that includes lean
fruits and vegetables, and keep that water bottle
protein, complex carbs and healthy fats. Be sure
within reach. During your adventure, your trail
to keep that water bottle nearby to help you get
mantra is to drink early and often. Rather than
your fluid levels back to normal.
gulping large amounts of water infrequently, take smaller sips more often. Aim for one bottle (12-16 ounces) of water per hour. If you’re active for more than an hour, add some electrolytes to your water (e.g. hydration tabs, electrolyte replacement powders or salt capsules).
BEFORE Your fuel before an adventure plays a critical role in how you will feel during your activity. Eat a well-balanced meal with whole foods (in lieu of processed sugary foods) one to two hours prior. If that isn’t feasible, fuel up at least 30 minutes before with a high carb snack. A few ideas include: plain yogurt with fruit, a piece of fruit with a handful of nuts, half a peanut butter sandwich or an energy bar.
DURING Just as with hydration, your trail mantra is to eat early and often. It’s key to stay on top of your nutrition as soon as you hit the trails, especially
Homemade energy balls made by the author.
if you’re out for two or more hours. In addition
40
to the electrolytes you are already consuming,
Tuning in and listening to your body’s needs
pack salty high carb snacks to help your body
is by far the most important factor when it comes
retain and use water more efficiently. A few
to hydration and fuel. Adjust your fuel plan as
ideas include: oranges, dates, bananas, trail
you consider the distance, altitude and terrain of
mix, nuts and seeds, dried fruits, tortilla with
your planned adventure. Now, repeat your new
jam and/or honey, jerky, baked potato with salt,
trail mantra: Drink before you are thirsty. Eat
peanut butter-filled pretzels and/or protein bars.
before you are hungry. :
