By: Paige Valentik MPS, RD, LDN

As the weather warms up and the days get longer, more of us are taking our workouts outside—whether it’s biking scenic trails, hiking local parks, or going for that morning jog. But while we’re swapping the gym for sunshine, our bodies still need the right fuel to power up and recover efficiently. What you eat before and after an outdoor workout can seriously impact your energy, endurance, and recovery—especially in the heat.

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🥪 What to Eat Before a Summer Workout

Your body needs quick energy—especially in the heat. That means carbs with a bit of protein are your best bet before heading out.

⏰ When to eat:

• 1–3 hours before exercise for a full meal
• 30–60 minutes before exercise for a light snack

✅ Pre-workout snack ideas:

• Banana + peanut butter
• Greek yogurt + granola
• Oatmeal with berries
• Whole grain toast with honey or peanut/almond butter

⚠️ Avoid: Heavy, greasy foods or high-fiber meals close to your workout—they can slow you down and upset your stomach.

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💧 Don’t Forget Hydration

Staying hydrated is essential in warmer weather. You lose more fluids through sweat, and by the time you feel thirsty, you are already dehydrated.

✅ Hydration tips for summer workouts:

• Drink water regularly throughout the day—not just during your workout
• Add electrolytes if you’re sweating a lot or exercising over 60 minutes
• Try infused water with lemon, cucumber, or mint for flavor and minerals
• Coconut water is a great natural option for post-workout hydration

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🍲 What to Eat After a Summer Workout

Recovery is where the gains happen. After a workout, your muscles need protein to repair and carbs to replenish glycogen stores. Eating within 30–60 minutes is ideal.

✅ Post-workout meal ideas:

• Protein smoothie with banana, berries, and milk
• Turkey and avocado wrap with whole grain tortilla
• Cottage cheese with fruit
• Rice or quinoa bowl with grilled chicken and roasted veggies

And yes—more water. Or try low-sugar electrolyte drinks to rehydrate efficiently.

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🏕️ Extra Tips for Outdoor Summer Exercise

• Eat lighter meals if you’re working out in peak heat
• Pack smart snacks (trail mix, protein bars, fruit) if you’re hiking or biking for hours
• Listen to your body—craving juicy fruits and cold foods? That’s your body asking for hydration and quick energy

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✅ Eat Smart, Move More

The right nutrition can make your summer workouts feel stronger, smoother, and more sustainable. Remember the golden rule: fuel up, hydrate often, and recover right.