By Digitech 
Summer is the perfect time to get outside and get some hiking, biking, swimming, or just good old-fashioned sunbathing done. But aside from drinking lots of water, it takes a whole lot more than that in order to maintain your energy level and active lifestyle. Nutrition is the key to maintaining your energy level and active lifestyle. You need to make your body get equal amounts of energy through consuming foods that provide your body with constant energy.
This wonderful guide, beautifully penned by the best nutritionist in Bangalore, will educate you on the most essential summer nutrition advice so that you have easy suggestions and tips regarding food to allow you to stay in your optimal state of energy every single day on your busy summer days. You may be an athlete or just another active individual leading a hectic life; these nutritional guidelines will boost you day by day during the summer season.
1. Summer Hydration
Next talk about the need for hydration in the summer. If it is hotter, then the body loses a huge amount of water through sweat, so from here on out, dehydration is standard procedure. Dehydration can easily cause weakness, muscle cramps, and even heat exhaustion, which can sure suck the energy level and physical performance right out of you.
Hydration Tips:
- Drink water all day long, even when you don’t feel like it.
- Drink electrolytes and add them to your hard-worked water to restore minerals like sodium, potassium, and magnesium that are depleted through sweating.
- Watermelon and cucumber are water-dense superstars and are perfect to use to hydrate and energize.
The secret here is that good hydration is a most important consideration in order to assist in maintaining your energy, particularly when exercising outdoors in hot summertime weather.
2. Carbohydrates: Your Body’s Main Source of Energy
When discussing active life energy, carbohydrates have to be your priority energy source. Carbohydrates are broken down into glucose, which your muscles use for exercise energy. The quality of carbs does exist because all carbs are not equal.
Good Carbs vs. Bad Carbs
Sweet potatoes, quinoa, brown rice, and whole grains are some of the complex carbohydrates that give slow and sustained energy to keep you going for a couple of hours. Complex carbohydrates with high fiber give you good nutrients that can nourish the whole body.
Fruits, sugars, and easy carbs give you an energy boost in an instant, then drop and deplete you and make you sleep.
Including the more complex carbs in your meals, particularly before you work out, gives the energy supplies to fuel your summer training or action sport.
3. Protein: Muscle Building Block and Recovery
Protein is yet another meal that’s too preoccupied keeping you stocked with energy, especially when you’re exercising. Protein will fix exercise, fix muscles, and keep you full for longer. Physically active women and men should add a food source rich in protein whenever they have a meal.
Food sources rich in protein:
- Lean meats such as chicken, pork, and poultry
- Plant foods such as legumes, beans, chickpeas, tofu, and quinoa
- Dairy products and eggs, such as cottage cheese and Greek yogurt
Use it to its fullest, and try to have a protein and carb meal after heavy training to replenish glycogen and rebuild muscle. Besides the two, you can recover quicker and prevent energy crashes while at work.
4. Healthy Fats: Fuel for Endurance
Although protein and carbs are necessities, healthy fat constitutes slow-burning fuel. Healthy fats produce slow-burning blood glucose and a depot of stored stamina energy. Healthy fats sustain fat-soluble vitamins A, D, E, and K.
Healthy Fats to Have in Your Diet:
- Avocados, being high in fiber and monounsaturated fat
- Nuts and seeds like almonds, walnuts, chia seeds, and flaxseeds
- Olive oil, coconut oil, and fatty fish like mackerel and salmon
Consumption of these fats in one’s diet is good not only for energy but for the heart also if one is getting regular physical exercise.
5. The Power of Micronutrients for Energy and Immunity
While macronutrients such as carbohydrates, fat, and protein must be provided to feed the body, micronutrients such as vitamins and minerals must be supplemented to facilitate the maintenance of energy reserves and body operation. The nutrients initiate cellular-level energy metabolism, muscle repair, and function.
Important Micronutrients During Active Life
- Vitamin C: Maintains immune function and collagen production, ideal for muscles and joints. Comprises citrus fruits, bell peppers, and strawberries.
- Iron helps transport oxygen to your muscles. Foods high in it are lentils, tofu, lean meat, and spinach.
- Magnesium Soothes and has a function to muscles. Comprises almonds, bananas, and leafy greens.
- Potassium prevents muscle contraction and cramping. Healthy good sources are bananas, green vegetables, and sweet potatoes.
To maximize micronutrient consumption, eat a rainbow diet consisting of a combination of whole grains, vegetables, and fruits.
6. Pre-Workout and Post-Workout Nutrition
Your pre-workout meal influences the way you are going to feel exercising and post-recovery. Pre-workout nutrition is based on the consumption of quickly digested carbohydrates and high quantities of protein, while exercise nutrition includes recovery glycogen resynthesis and muscle repair.
Examples of Pre-Workout Foods:
- An amount of oatmeal topped with nut butter paste, banana
- Protein powder shake, spinach, and berries
- Whole-grain bread slice smothered in avocado spread with the same smothered on top with a hard-boiled egg
Post-Workout Foods
- A protein smoothie with a fruit
- Grilled chicken mixed greens quinoa salad
- Greek yogurt and honey sprinkles with handfuls of almonds
These foods have the ideal mix of nutrients to keep your energy levels up and repair muscles.
7. Summer Snack Ideas for an Energy Boost
During summer, snack more during the day, especially when you are exercising or exposed to the sun. Snack on foods that contain a suitable ratio of protein, healthy fats, and carbohydrates to sustain you.
Summer Healthy Snack Ideas:
- Fruit and nut butter: Apple or pear slices with almond butter are a good energy-boosting snack.
- Trail mix: Nuts, seeds, and dried fruits are all mixed together for an effortless, nutrition-packed snack.
- Greek yogurt and berries: This protein-rich snack is packed with antioxidants and will satisfy you.
- Smoothie popsicles: Create your own popsicles using Greek yogurt, fresh fruit, and spinach for a nutrition-packed, energy-packed snack.
These are the types of foods to be eliminated to energize your body in between meals without taking away from tanning fun this summer.
Physical exercise is indeed very important to continue during such hot summers for individuals who lead an active lifestyle. Being on a well-proportioned diet of complex carbohydrates, lean proteins, healthy fats, and micronutrients will keep your body well-hydrated and energized enough to perform at peak levels.
Whether you are trekking in the hills, surfing on the beach, or simply sitting out the sun, the right diet will power your body and have you ready to go for whatever you have in your hand. To get the expert inside track on how to give your body a power boost this summer, go see Bangalore’s top-rated nutritionist and have him give you a diet chart that will be tailor-made for your own needs and requirements.
Fueling your body this summer will not only sustain you but also contribute to your health and well-being.