Fueling Up for Summer Fun
by Alexandra Liles, CHOP5 Wellness Blogger
Proper hydration and fuel are super important during the hottest months of the year. Whether you are gearing up for a day at the beach or just going out for a summertime stroll, it’s important to know how to adequately hydrate and fuel up for summertime exercise and activity.
Most of us have heard the old summertime adage: don’t go swimming right after you eat, make sure you wait at least thirty minutes before jumping back in. By now we know this is mostly a myth; there is no scientific evidence to support the claim that swimming right after eating will lead to disastrous effects, although waiting a bit may help us avoid a cramp or two. However, there are some things we should keep in mind before diving into our summer fun this season.
According to The American College of Sports Medicine, “adequate food and fluid should be consumed before, during and after exercise to help maintain blood glucose concentration during exercise, maximize exercise performance and improve recovery time.” This holds true for any sort of physical activity, too. So rather than avoiding food during our summertime activities and exercise, it may be best to keep a healthy, hydrating snack on hand.
The best method for ensuring we stay hydrated is to sip fluids consistently throughout the day, according to the American Physiological Society. It is more beneficial for us to have smaller sips more frequently throughout the day rather than guzzle down large amounts of fluids all at once after getting to the point of being parched. There is really no need to track ounces of water consumed per day if we can tune in to our bodies and simply drink when we are thirsty. Our thirst-driven fluid intake and the water content of the foods we eat are typically adequate for keeping us properly hydrated.
During the hot summer months, we should focus on foods with higher water content, like fresh fruits, salads (like CHOP5’s Watermelon Chop Salad), yogurt and soups. If you think soup is solely a fall or winter food, check out the refreshing creamy chilled gazpacho recipe below for some summertime soup inspo.
Similarly, it may be more beneficial for us to more intentionally preemptively fuel our summertime activities, too.
The American Heart Association recommends focusing on carbohydrates as pre-exercise fuel. Carbohydrates are what our bodies burn for fuel, so being sure to eat a healthy portion of whole grains, fruits and vegetables 20-60 minutes before exercise or physical activity is key. Fueling up with fiber-filled carbs, like fruits and veggies specifically, will also help keep us fuller for longer for our summertime adventures.
It may be best to avoid saturated fats and even lean proteins pre-exercise or activity since these types of foods take longer to digest and could leave us feeling sluggish during our summertime fun. The prime time for healthy proteins is after physical activity, as these foods help repair and regrow muscles.
As we dive into summer fun this season, be sure to keep these tips in mind. Overall a good rule of thumb is to eat seasonally whenever possible. There are so many nutritious, delicious and hydrating fruits and vegetables in season this time of year; the possibilities for summertime fuel are bountiful!
Creamy Chilled Gazpacho
Ingredients:
- 5 very ripe tomatoes
- 1 yellow or white onion
- 2-3 cloves of garlic, preferably roasted
- 1 peeled cucumber
- 1 red or orange pepper (no seeds)
- 1 tbsp white vinegar
- ½ cup extra virgin olive oil
- 1 cup cold water, plus more to thin if desired
- 2 pieces of day-old crusty bread (omit for a gluten free version)
- sea salt and crushed pepper to taste
- Additional extra virgin olive oil to drizzle
Method:
First, roast your garlic to mellow out the garlic flavor. This step is not required but highly recommended. If you choose to skip this step, I recommend using only 2 cloves of raw garlic as the flavor will be much more pungent.
Preheat your oven to 400 degrees Fahrenheit. If you are as big of a garlic fan as I am, you may decide you want even more than 3 roasted cloves. In any case, take a full bulb of garlic, peel away the top, papery layers of the bulb and then slice the top off so all the cloves stay together, but you can now see the raw cloves. Drizzle olive oil over the sliced end and sprinkle with coarse sea salt. Place the sliced end down on a stretch of aluminum foil, then fold the foil together to create a little roasting pocket for your bulb of garlic. Roast for 25-30 minutes. The garlic will caramelize, which will mellow out the pungent raw garlic flavor while adding some depth and sweetness to your soup.
Next prepare your veggies. Roughly chop each vegetable enough so that they will easily fit into the blender. Reserve a bit of each vegetable to cut into small, diced pieces. These pieces will be added directly to the gazpacho as part of your garnish, so you want them to be bite sized.
Now place your tomatoes, garlic and roughly chopped veggies in your high-speed blender. Add one piece of day-old bread, your olive oil, vinegar, a good pinch of salt and pepper, and water. Blend on high until all ingredients are fully blended and well incorporated.
Using a fine mesh strainer, strain the soup. Straining the soup leaves you with a velvety, creamy texture and will remove any seeds and tomato skins. This step is not required but recommended. Refrigerate the soup for at least 30 minutes before serving. After chilling the soup, taste before serving. Once the flavors have set you may want to add a bit more vinegar or water depending on your preference.
Using the second piece of bread and a few cloves of remaining roasted garlic, make some garlicky croutons to garnish your soup. Pan fry the slice of bread on low heat with a few garlic cloves and a bit of olive oil until the bread is nicely toasted. Allow it to cool, then cut into small pieces.
To serve, pour the chilled soup into bowls and garnish with the remaining diced veggies, croutons, and a drizzle of extra virgin olive oil.
