Are you fueling in the right order?
As the summer heat begins to filter in we might be finding ourselves a little dehydrated after hard efforts. We may also find ourselves taking longer to recover.
Your body uses resources it would normally use for recovery, on keeping itself cool.
This is one reason we might need to reduce our mileage or spread our harder efforts out when the summer months hit.
But what else should you be doing from a fueling perspective?
Biggest thing is how we prioritize our intake of fuel and hydration.
We talk a lot about getting carbs and protein in ASAP after a hard effort but in the summer we may need to reach for our fluids first.
Reason being, our body will first prioritize cooling the body and replacing lost fluids and electrolytes. Without this, the fuel we take in won’t be as efficiently utilized.
We also might find ourselves more nauseous after a hard dehydrating effort, making fuel hard to put down.
So here’s what you should do:
1. First, hydrate with water mixed with electrolytes - the amount you need will depend on your personal sweat rate or salt loss but at the very least, get something in.
2. Second, get your carbs and protein in. Still aim to get this in within that first hour after exercise.
Replace both lost fluids and fuel in that order and you will be well on your way to better recovery after summer runs!
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