Fuel Your Performance: Tips for Healthy Eating to Meet Summer Fitness Goals

tips for healthy eating, woman eating granola bowl

Sunshine, longer days, and the call of summer fitness! As you ramp up your workouts, from race training to sculpting your beach bod, remember: what you eat fuels your journey. Just like your car needs high-octane gasoline, your body thrives on the right nutrients. The following tips for healthy eating aren’t about deprivation but smart choices that nourish your body and give you the power to crush your summer workouts. 

Tips for Healthy Eating Begin With a Balanced Plate

Last month, we talked about the benefits of seasonal eating and balanced, colorful plates. As a reminder, aim to fill half your plate with non-starchy vegetables like leafy greens, broccoli, and bell peppers. A quarter should be dedicated to lean protein sources like grilled chicken, fish, or tofu. The remaining quarter can be complex carbohydrates like brown rice, quinoa, or sweet potato. 

This combination provides a slow and steady release of energy, keeps you fuller for longer, and ensures your body gets the essential vitamins and minerals needed to thrive.

Don’t Skip Meals

We’ve all heard the phrase, “Breakfast is the most important meal of the day.” Skipping meals, especially breakfast, can set you back on your fitness journey—and cause potential health issues down the line. A healthy breakfast jumpstarts your metabolism and provides the fuel you need to power through your morning workout.

Some of our go-to options include Greek yogurt with berries and granola, whole-wheat toast with avocado and eggs, or a protein smoothie packed with fruits, vegetables, and a scoop of protein powder.

Smart Snacking

Hunger pangs can derail your best intentions, but snacking isn’t inherently bad. Instead of reaching for whatever’s closest, prepare snacks you can incorporate throughout the day to stabilize your energy levels and curb cravings. Choose nutrient-dense snacks like nuts and seeds, sliced vegetables with hummus, or a piece of fruit with nut butter. These options provide a satisfying mix of protein, healthy fats, and complex carbohydrates.

Hydration Is Key

Dehydration can significantly impact your performance. Make water your go-to beverage and aim to drink throughout the day, especially before, during, and after your workouts. The goal should be around 15 and a half cups a day for men and 11 and a half cups for women. 

If you find plain water boring, try adding slices of cucumber, lemon, or berries for a refreshing twist.

Post-Workout Refueling

After a tough workout, your body is in a prime state to replenish its energy stores. Our tips for healthy eating post-workout include a combination of protein and carbohydrates within 30 minutes of finishing your exercise. This helps repair muscle tissue and rebuild energy reserves.  

A protein smoothie (see below), Greek yogurt with fruit and granola, or a lean protein source with brown rice are all excellent choices.

Earthbar: Your On-Site Nutritional Oasis

At Swell Santa Barbara, we understand the importance of proper nutrition for achieving your fitness goals. That’s why we have Earthbar, your on-site source for delicious and healthy meals and snacks. Our menu is packed with fresh, high-quality ingredients, making finding options that perfectly complement your workout routine easy—like these favorites: 

  • Muscle Up Smoothie: Packed with protein and healthy fats, this smoothie features banana, almond butter, almond milk, Earthfusion Protein, and L-glutamine, providing the perfect post-workout pick-me-up.
  • Flax Master Smoothie: This smoothie offers a powerful punch of nutrition thanks to the inclusion of flax oil, maca, and L-glutamine. Blended with acai, banana, blueberries, almond butter, cinnamon, coconut water, and Earthfusion Protein, it’s a delicious and energizing choice.
  • PB Protein Superfood Bowl: This bowl is a feast for the eyes and the body. The base is a satisfying mix of banana, peanut butter, spinach, Earthfusion Protein, and hemp milk. Topped with gluten-free superfood granola, banana, seasonal berries, coconut shavings, and local honey drizzle, it’s a protein-rich snack that’ll keep you fueled for hours. 

Ready to Unlock Your Fitness Potential? 

Remember, consistency is key! By following these tips for healthy eating, incorporating them into your daily routine, and fueling your body with delicious and nutritious options from Earthbar, you’ll be well on your way to achieving your summer fitness goals and feeling your absolute best! At Swell Santa Barbara, we offer a variety of fitness classes, personalized training programs, and a supportive community to keep you motivated on your journey. What are you waiting for