We are in the middle of summer: long days and high temperatures. This is also accompanied by fatigue, listlessness, sweating, and consequently a greater loss of minerals. In addition, during the summer season we tend to indulge in a few treats and pay less attention to our balanced diet. For these reasons, our eating habits change during the warmer months compared to the rest of the year.
In the following article, we provide some information and advice on eating during the summer and offer three fresh and easy-to-prepare recipes for different times of the day.
Here are some tips for eating a balanced diet during the warmer months:
- Drink plenty of fluids: hydration is always an important part of nutrition, especially when the weather gets hotter and we lose fluids through heavy sweating. We recommend runners drink two to three liters of water per day, especially on days when training sessions are scheduled. For more details on hydration, see the article by our partner Medbase.
- Eat frequently: The number of meals should be increased to 5/6 times a day. Meals in between are often underestimated, but they are very important to keep the metabolism active. To avoid too long fasting periods, you can eat fruits, bread and cheese, cereals or a mixture of nuts.
- Consume more fruits and vegetables: Especially in summer, we recommend eating 3 servings of vegetables (preferably steamed) and at least 3 seasonal fruits per day. Fruits and vegetables are very rich in water, minerals and vitamins, which are important to replenish micronutrients lost through sweat and get you through the day. Prepare your dishes imaginatively with different colors. Remember that the color of foods is determined by antioxidant substances such as vitamins and polyphenols: the more varied the colors, the more complete the absorption. Sometimes it is ideal to eat fruit with yogurt without added sugar.
- Avoid overly processed dishes: at high temperatures our body uses less energy and digestion is slowed down. Therefore, we recommend preferring fresh foods and avoiding foods such as salt, butter, margarine, mayonnaise and fried foods. We also advise against eating complete meals with appetizer, main course, side dish and dessert. Instead, opt for a single, rich and balanced meal that provides the necessary nutrients.
Breakfast – Summer Porridge
Breakfast is considered the most important meal of the day. It follows the longest fasting period of the day and provides the “fuel” to get through the day.
Here is a simple recipe that can be prepared in 10 minutes the night before. Take 50 g of oatmeal and add 20 g of chia seeds and 120 ml of vegetable milk. Mix everything together, cover with a lid and put it in the fridge. The next morning, take out the porridge, add fruit to taste (blueberries and raspberries are ideal), cinnamon and a handful of nuts/almonds. Voila!
Cold pasta with bresaola
What would be a summer without cold pasta? You hear a lot of negative opinions about pasta, but in fact it is very important for the diet of athletes. Carbohydrates, energetic micronutrients useful for our body, must be consumed, although with moderation (like all foods).
The recipe we propose includes the use of bresaola. It is an Italian cured meat rich in protein, fats, iron, potassium, zinc, phosphorus and vitamin B. Consumption should be limited to 50 grams spread over 2 meals per week.
For this recipe, we recommend kamut pasta, which is made from a type of wheat with high energy content. It is best to take the pasta off the heat 2 minutes before the end of cooking time to avoid it being sticky and overcooked when done. To cool, do not rinse under cold water or starch and flavor will be lost. Drizzle with a little oil and place on a baking sheet lined with parchment paper to prevent sticking.
Once cooled, add fresh cherry tomatoes, arugula, parmesan shavings and of course our bresaola. Finish the dish with 2 tablespoons of lemon juice and enjoy!
Summer smoothie – banana and mint
Whether as a refreshing breakfast or as a snack – smoothies are always popular in the summer! Here we present a delicious recipe for a sweet and creamy banana mint smoothie.
Banana is an essential fruit for runners: thanks to its high potassium and carbohydrate content, it is ideal for summer.
To make the summer smoothie, blend 1 banana together with 12 mint leaves, 180 g of plain yogurt, 1.5 dl of water and 4 ice cubes in a blender.
The result will be about 4 dl of smoothie.
Nutritional value per serving: 127 kcal, fat: 3 g, carbohydrates: 20 g, protein: 4 g.
Tip for iced smoothies: Cut ripe bananas into pieces, freeze them and thaw them slightly before blending.