The sun is out! So you know what that means? It’s time to get in the best shape of your life! Whether you’re training for a competition, chasing a new PR, or simply aiming to feel your best, one thing’s clear: performance doesn’t just come from the gym, it starts deep within.
But before you go full force into the gym, think about what you need to do now to get the most of your training, especially since temps are rising. As it gets hotter your body demands a different kind of care. Care that revolves around hydration, nutrient timing, and smart food choices. Let’s dive into practical ways to fuel your CrossFit performance this summer—no fad diets or extremes. Just smart, intentional choices that work. Guaranteed!
Hydrate Like It’s Your Job
Our bodies are made up of over 60% water, so it’s even more important to replenish the electrolytes you lose during daily activity and intense exercise. Drinking water is essential because it supports pretty much every function of your body. Water helps regulate temperature, transport nutrients, flush out toxins, cushion joints, and also aid digestion. Drinking more H2O also keeps your skin healthy, and energy levels up. Without enough hydration, your body fatigues, and your mood- well that dips too. Simply put, water is vital fuel for both physical and mental well-being.
Just another reason staying hydrated in the summer is essential. You need your body to function at its best. As temperatures rise, we lose more fluids through sweat which quickly leads to dehydration if not replenished. Proper hydration also keeps your joints and muscles working smoothly—especially important if you're active outdoors.
Drinking enough water not only helps you feel better but also helps you stay safe and refreshed during the hottest months. Not to mention that a drop in hydration levels can lead to decreased endurance, increased fatigue, and poor focus. That’s a huge deal especially if you’re working hard and aiming to reach your ultimate fitness goals.
Easy Summer Hydration Tips:
- Drink before you're thirsty. Aim for at least half your body weight in ounces of water daily. Up that amount if you're training in the heat.
- Add electrolytes. Especially post-workout or if you sweat heavily. Look for natural options with sodium, potassium, and magnesium.
- Start your mornings with 16–20 oz of water with a pinch of sea salt and a splash of lemon to kickstart hydration and digestion.
- Always tote a water bottle with you. No matter where you go. Got a picnic? Great pack a water bottle. Heading to a baseball game? No sweat there. Just bring along your refillable. Be prepared and set yourself up for success.
Fuel Around Workouts with Intentional Planning
What you eat before and after your workouts can make or break your training sessions. This is especially true when you're sweating more and pushing harder in the summer heat. Fueling your body with clean, nutrient-rich foods and quality protein is key to feeling strong, energized, and focused—especially when you're active. Clean fuel, like whole grains, fruits, and vegetables, provide steady energy without the crash. But don’t forget your protein. Protein supports muscle repair, growth, and recovery. Whether you're working out, chasing goals, or just getting through a busy day, choosing clean fuel and high quality protein helps you perform better, think clearer, and recover faster.
Pre-workout:
About 60–90 minutes before your session, aim for a mix of carbs and protein. Carbs give you the fuel to train hard, while protein helps protect muscle. Working out on an empty stomach isn’t always the best idea.
Great options:
- Greek yogurt with berries
- Rice cakes with almond butter and banana
- Oats with protein powder
Post-workout:
Refuel within 30–60 minutes post-WOD with protein and carbs to support muscle repair and glycogen replenishment.
Smart post-workout snacks:
- Protein shake with a banana
- Grilled chicken with sweet potato
- Turkey wrap with whole grain tortilla and veggies
Eat Seasonally and Colorfully
Summer is a great time to take advantage of fresh, nutrient-dense foods that fuel your workouts and support recovery. Think fiber, antioxidants, and hydration. Straight from nature. A great way to get your clean fuel intake is by visiting local farmers markets.
Load up on:
- Leafy greens (spinach, arugula, kale): Rich in iron, magnesium, and calcium
- Berries (blueberries, strawberries, raspberries): Packed with antioxidants to fight inflammation. The color these powerhouses put on your plate is a thing of beauty! Don’t forget to stock up!
- Hydrating fruits (watermelon, oranges, cucumber): Not only do they refresh and help keep you cool, but they hydrate too! Nothing says summer like a sweet slice of watermelon or a cool cucumber salad.
- Complex carbs (quinoa, brown rice, potatoes): Sustained energy for training, check this one off your list.
Fueling with the“Right” Carbs
Carbs get a bad rap, but for CrossFit athletes, and any athlete for that matter, they're essential. The key however is choosing the right types and timing them well.
Healthy, complex carbs are also important because they provide your body with steady, long-lasting energy, support brain function, and help regulate blood sugar levels. Unlike simple carbs (like sugar), good carbs are usually high in fiber, helping you feel full longer. You can find these complex carbs in whole foods like fruits, vegetables, legumes, and whole grains. So whether you're powering through a workout or a busy day, good carbs help fuel your body and mind the right way.
Best Choices:
- Pre-workout: Easily digestible carbs like fruit, oats, or white rice
- Post-workout: Carbs with some fiber and nutrients like sweet potatoes, quinoa, or whole grains
- During the day: Moderate portions of complex carbs paired with protein and fat to keep blood sugar stable
The Power of Protein
Ever find yourself eating lighter because it’s hot outside? You’re not alone. When the temps increase the last thing we want is to feel weighed down so we tend to eat lighter—salads, smoothies, fruit. While that can be refreshing, it’s important not to skimp on protein. It’s essential for muscle repair, recovery, and performance.
Daily goal:
0.7 to 1.0 grams of protein per pound of body weight, depending on your training volume. If you’re unsure what your goal should be, just chat it up with your CF coach.
Easy summer-friendly protein ideas:
- Grilled Chicken Kabobs with Tzatziki
- Tuna lettuce wraps
- Hard-boiled eggs with sea salt
- Protein smoothies with frozen fruit and nut butter
Spread your protein intake evenly throughout the day to keep muscles fueled. Trust us, your muscles will thank you.
Recover With Food and Sleep
Recovery is where the magic happens. Not only when you sleep or take a day off, but also when you recover with healthy choices in the kitchen. If you’re under-eating or missing meals, your body can’t rebuild and come back stronger.
Pairing high-quality sleep with balanced post-workout nutrition reduces soreness, improves muscle repair, and keeps hormones in check. Remember, cortisol (your stress hormone) spikes with poor sleep, which in turn can negatively affect your performance, energy, and even fat storage.
Simple strategies:
- Eat a small protein-rich snack 1 hour before bed (like cottage cheese or a protein shake)
- Avoid caffeine in the afternoon
- Stick to a consistent bedtime routine
Listen to Your Body (Not Just a Plan)
Even the best nutrition plan needs flexibility. In the heat of summer, your appetite might change. You may crave more hydrating foods or lighter meals, or quite frankly you feel tired from all your running around—and that’s okay.
Your body is wise and should be treated like a temple. If you’re tired, extra hungry, or sluggish, it’s probably trying to tell you something. Adjust your portions. Hydrate more. Maybe even take an extra rest day.
The ultimate performance fuel isn’t just about macros—it’s about listening, responding, and respecting your body’s needs.
Train Hard, Fuel Smart
This summer, don’t just show up to the gym—show up fully fueled. The work you put in during your WODs deserves to be supported with the right fuel before, during, and after training.
Eat well. Hydrate often. Sleep deeply. And don’t forget to enjoy the process. Nutrition is power. And when you fuel like an athlete, you’ll feel like one, too. Ask your coach or message us to set up a personalized nutrition session tailored to your training, lifestyle, and summer goals.
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