As the weather warms up, it’s time to take your workouts outside and boost your activity levels. You can enjoy warm weather exercise and activities by following a few simple tips:
• Train in the cooler hours of the day
• Wear proper warm-weather clothing; lighter colors and loose-fitting breathable fabrics
• Don’t forget a hat, sunscreen and sunglasses
• Eat balanced meals
• Increase hydration before, during and after exercise
Hot weather can decrease your appetite – but, as activity levels increase, so should your nutrition for proper muscle repair and recovery. Balance your meals and snacks with the 40-30-30 ratio of carbohydrate, protein and fat. A balanced nutrition plan helps to stabilize blood sugar and insulin levels for better access to stored body fat for fuel.
Choose meals that are more appropriate for warm weather. Fire up the outdoor grill for delicious grilled protein like organic chicken, salmon, shrimp and kebobs. Enjoy them with summer fresh fruits, vegetables and colorful salads. Cool down with low-carbohydrate iced beverages and keep a supply of Balance Bar nutrition bars in the refrigerator for delicious and healthy snack alternatives.
Proper hydration is essential for athletes and active people. Fluid requirements increase with heat exposure and high levels and prolonged levels of physical activities. Also, dry climates or humid climates can increase fluid requirements. Always drink fluids before, during and after exercise or activities.
In addition to water, we have been enjoying coconut water. It’s a refreshing, low-carbohydrate, natural hydrator loaded with electrolytes to help prevent cramping.
You can maximize your enjoyment of all your warm weather outdoor activities and add to your daily victories when you are mindful of nutrition and hydration.
Joyce Daoust is a Certified Nutritionist, Balance Bar® spokesperson and national best-selling co-author of THE FORMULA, A Personalized 40-30-30 Weight Loss Program