BEAT THE HEAT: LINDSAY PERRIGAN’S TIPS FOR FUELING SUMMER WORKOUTS
Coming off the long holiday weekend, one thing is clear: it’s suddenly—thankfully—summer. Summertime inspires healthier habits. We’re getting outside more, craving lighter foods, and forced to bear more skin! But the heat can also make us feel sluggish. Rising temps warrant essential tweaks to our daily food and fluid intake, especially before and after exercise. The Corner Studio instructor Lindsay Perrigan, a certified fitness trainer and nutrition health coach, offers a likely scenario: “You wake up and it’s a hot day and you’re already feeling lethargic.” How do we snap out of it? “Start flushing out your system with water,” Lindsay says. “Then eat fruit, like a banana, for a quick energy pick-me-up. You’re trying to get your body back to normal.”
Fortunately, our bodies are well-oiled machines that, if given the proper attention, care, and nourishment, will function with ease—in every season. Here, Lindsay’s tips for fueling up for summer workouts.
Feed your body.
“Our food is fuel,” says Lindsay, who recommends eating a healthy meal before a workout whenever possible. “Real foods will provide all the energy and nutrients your body needs for your workout.” Before a HIIT routine, like Lindsay’s Cardio Blast & Tone class we all love, gear up with a protein-and-carbohydrate combo—for example, eggs and some oatmeal. Protein is important for building muscle and repairing broken-down muscle during your workout, while carbs provide immediately accessible glycogen in the muscles and supply energy to the brain.
Lindsay insists, “Every single person knows how to eat ‘clean’.” When preparing for a workout, or relishing in our fitness successes, we are more in tune with that concept. We know potato chips aren’t going to cut it! Lindsay says to choose “clean proteins and clean carbs,” but things can get tricky at the grocery store shopping for the right lean proteins and complex carbs to keep us on track. Lindsay’s rule of thumb: “Choose foods that contain five ingredients or less, and make sure you know what those ingredients are.”
Choose YOUR best fuel.
Lindsay believes in bio-individuality, meaning there’s no universal best diet for everyone. She advises her clients to choose food combos that are not only healthy, but also agree with their bodies. Greek yogurt might be perfect for one person and stomach-upsetting for another.
If you’re new to working out, or new to a particular type of workout, Lindsay suggests keeping a food journal. “By writing down what you eat before you work out, you can really see how food affects you in your workout,” she says. For example, if you feel lightheaded during exercise, that’s an indicator that you might not have eaten enough or chosen the right sustenance for your body. The goal is to pick the best protein and carb that work for you. A log will help you discern what foods are best for your body so that you can get the most out of your workout.
Consider timing.
Timing meals and snacks for workouts can be extremely subjective. Lindsay suggests eating a meal two hours before intense exercise, or a smaller snack 20, 30, or even 45 minutes before. If you’re in a bind, a protein shake, energy bar, or whole fruit can suffice as pre-workout power.
“If I don’t have time to make a meal, I can slam a whey protein shake 20 minutes before my workout and be OK,” she says. Others may need a bigger interval and it depends on the type of workout. For instance, if you’re going to be doing a lot of jumping, you want to avoid “water belly” from drinking excess liquid beforehand.
If you’re waking up at 5am to work out and can’t stand the thought of food that early, Lindsay recommends eating immediately after exercise to replenish your body.
Boost your H20.
When the mercury rises, your water consumption should, too. The recommended daily intake is at least eight 8-oz cups of water. “You’ll want to drink more if you’re exercising in hot weather,” says Lindsay. How much, exactly, depends on the individual, and that’s why it’s important to listen to your body. “If you’re thirsty during your workout, that’s an indicator that you’re dehydrated,” says Lindsay. She reminds us that continuing to drink water after your workout and for the rest of day following intense exercise is crucial for staying hydrated.
For those who aren’t flat water fans, bubbly or naturally flavored options can do the job. “If you want to jazz up your water,” Lindsay says, “try a squeeze of orange or some sliced cucumbers, which are loaded with B vitamins and will give you a boost of energy.
Try Lindsay’s favorite summer smoothie and on-the-go healthy snack the whole family can enjoy.
Superfood Smoothie (Courtesy of Nurture Via Nature)
1 ¼ cups coconut water, chilled
1 cup frozen blueberries
¼ cup dried coconut flakes
1 tablespoon whey or vegan protein powder
1 tablespoon raw almonds
4 fresh mint leaves
Place ingredients into tumbler and blend 45 seconds, or until smooth.
Almond-Coconut Squares
1 cup unsalted almonds
1 cup unsweetened coconut flakes
¼ teaspoon salt (optional)
¼ cup pure maple syrup
*Option to add a scoop of your favorite protein powder
Mix all ingredients. Place mixed ingredients on a cookie sheet or baking dish and put in fridge to set (at least two hours or overnight). Cut and enjoy!
Have you tried Lindsay’s class yet?
Fuel up and grab that water for an upbeat 45-minute full body workout that’s everything you need to stay energized through summer. Lindsay’s easy-to-follow dynamic movements, approachable cardio bursts, and thoughtful weight work gets it done!
Follow Lindsay on Instagram @shredmotion and tune in on Tuesdays at 9:15am for Cardio Blast & Tone LIVE @thecornerstudiogp .
See You at The Corner Soon!