Written by: Kirby Moir, RDN, LDN, Food City Registered Dietitian

With warmer temperatures and longer days now is a great time to enjoy outdoor activities.  One thing that can be essential for staying active is fueling your lifestyle with the right nutrition. While this is unique for each person, there are some basic rules of thumb to keep in mind.  

One major factor to staying primed for activity is prevent letting your energy tank run empty.   Ideally you should aim to have something one to three hours before activity.  Focusing on more structured meals two to three hours before.  It is generally best that anything consumed less than one hour before activity be blended or liquid, such as a sports drink or smoothie, to avoid digestion discomfort. The same concept applies for refueling after activity, aim for liquid rehydration immediately following.  With the goal to eat a balanced meal or snack within one to two hours to provide nutrients for recovery. 

When choosing what foods to consume aim for a balance of carbohydrates and protein prior to activity.  Your bodies main source of energy is glucose, which is found in carbohydrate foods, such as: fruits, cereals, grains, dairy products, and starchy vegetables.  Protein is the other essential pre-activity meal or snack component.  Protein has many important roles in our bodies and building block for tissue, including muscles. Protein takes longer to digest than carbohydrates, so by pairing together this can help stabilize appetite and energy levels over a longer period.  

HYDRATE! Pre/during/post exercise – don’t forget to hydrate throughout. 

Some quick energy rich snack options that pair protein and carbohydrates:

- Greek yogurt with berries

- Whole Wheat bread, 1 slice with 1 hard-boiled egg

- Fruit smoothie (8 oz skim milk with ½ cup frozen or fresh fruit, blended) 

- 1 small apple with 1 Tbsp peanut butter

- ¼ cup nuts and dried fruit mix 

- 1-2 rice cakes with 1 Tbsp peanut butter OR 1 wedge laughing cow cheese

Examples of post-activity meals or snacks: 

- Grilled chicken with roasted veggies

- Salmon with brown rice and broccoli 

- Tuna salad sandwich on whole grain bread

- Egg and vegetable scramble 

- Hummus and veggies with pita bread

- Cottage cheese and fruit