August is the perfect time to focus on optimising your performance, whether you’re training for a race, hitting the gym, or simply staying active in the warm weather. While your workouts matter, nutrition plays an equally important role in maximising results. Here are some key nutrition strategies to help you power up your performance this month.
- Stay hydrated – it’s more than just water.
With higher temperatures, your body loses more fluids through sweat, which can lead to dehydration and fatigue. While water is essential, staying hydrated goes beyond just drinking enough. Adding electrolytes to your routine through drinks or foods like coconut water, bananas and leafy greens, these will help replenish essential minerals like sodium, potassium, and magnesium which are critical for muscle function and recovery.
- Fuel up with healthy carbohydrates.
Carbohydrates are your body’s preferred source of energy during exercise, especially in high-intensity or endurance workouts. To keep your energy levels steady, focus on complex carbs like sweet potatoes, quinoa, oats and whole grains. These slow-digesting carbs provide sustained energy and help you avoid crashes mid workout.
- Prioritise protein for recovery and muscle growth.
Protein is essential for muscle repair and growth, especially if you’re pushing your body through intense workouts. Aim for high-quality sources like lean meats, fish, eggs, beans and plant based proteins. If you find it challenging to meet your protein needs through meals alone, consider adding a protein shake post-workout, to kickstart the recovery process.
- Incorporate seasonal superfoods.
August brings a bounty of fresh produce, many of which are packed with the vitamins and minerals needed to fuel your performance. Load up on seasonal fruits and vegetables like berries, watermelon, tomatoes, cucumbers and leafy greens. These are not only hydrating but also rich in antioxidants, which help reduce inflammation and promote recovery.
- Healthy fats for long lasting energy.
Incorporating healthy fats into your diet is crucial for long-lasting energy, especially for endurance activities, Omega-3 rich foods like salmon flaxseeds, and walnuts reduce inflammation and support heart health, while monounsaturated fats from avocados, nuts, and olive oil provide sustained energy.
- Don’t forget about micronutrients.
While macronutrients (carbs, proteins, fats) are essential, micronutrients like vitamins and minerals shouldn’t be overlooked. In August, vitamin C and zinc are particularly beneficial to support your immune system, which can be taxed by intense training. Leafy greens, citrus fruits, nuts and seeds can help you maintain the balance.
- Timing matters – don’t skip meals!
For peak performance, meal timing can be just as important as what you eat. Skipping meals, especially pre- or post-workout, can lead to poor performance and delayed recovery. Ensure you eat a balanced meal 2-3 hours before exercising and refuel with a combination of protein and carbs shortly after.
Optimising your nutrition in August is about more than just eating well, it’s about eating smart to fuel your body for the demands of exercise, the heat, and recovery. By focusing on hydration, the right balance of macronutrients, and incorporating seasonal produce, you’ll be primed to power up your performance and feel your best all month long. Stay energised, stay active and enjoy the final stretch of summer with a nutrition plan that supports your fitness goals.