Fueling for Summer Adventures: How to Eat Right for Outdoor Activities

Summer is go time for hiking, biking, swimming, 5Ks, paddleboarding, and pretty much anything that gets you outside. But when the temps rise and you’re burning through energy faster than usual, how you fuel your body becomes more important than ever.

Let’s break down how to eat and hydrate for summer activity—and how our meals (and supplements 👀) can make it all a lot easier.

1. Timing is Everything

When you’re heading into a hike or long workout, timing your meals can improve performance and keep you from crashing.

General rule of thumb:

• Eat a full meal 2–3 hours before activity (something with protein + carbs like our Chicken Alfredo or Turkey Chipotle Bowl).

• If you’re short on time, grab a lighter snack 30–60 minutes before—like a banana and one of our Protein Overnight Oats or a scoop of hCODE whey isolate mixed with almond milk.

Why this matters: Carbs are your body’s preferred energy source for activity. A little protein helps stabilize blood sugar and supports muscle tissue during endurance work.

2. Hydration Is More Than Just Water

Sweating it out on the trails or at the lake? You’re not just losing water—you’re losing electrolytes.

• Sodium

• Potassium

• Magnesium

• Calcium

These are all essential to keep muscles firing, prevent cramps, and maintain energy.

👉 Tip: Try sipping hCODE Electrolytes + EAAs before and during longer sessions outdoors. It’s clutch for endurance athletes, long hikes, or hot workouts.

3. Refueling for Recovery

What you eat after activity matters just as much as what you eat before.

After workouts, you want:

• Protein to help rebuild muscle

• Carbs to replenish glycogen

• Electrolytes and fluid to rehydrate

Our meals like the Beef Teriyaki Bowl (with jasmine rice, broccoli, and sesame beef) or the Lemon Pepper Chicken & Rice are easy post-activity options with the right macro balance. No cleanup. No excuses.

4. Portability Matters

If you’re camping, traveling, or heading to the cabin, our meals make for an easy plan:

• Bring a cooler and stock a few prepped meals (they reheat fast in a cast iron pan over the fire).

• Toss a few overnight oat packets in your bag for quick, high-protein breakfasts.

• Freeze a couple of meals and use them as cold packs in your cooler—genius and delicious.

5. Endurance Athlete Tips

If you’re training for longer runs, triathlons, or big hikes this summer:

• Carb up the night before with a balanced meal (nothing too greasy or fibrous).

• Mid-activity fuel (like a banana, energy gel, or small snack) is smart for sessions over 75–90 minutes.

• Recovery? A full meal within 60 minutes. Protein shake + meal = gold standard.

Final Thoughts

You don’t need to overhaul your diet to fuel summer activity. You just need a plan—and maybe a few strategic shortcuts.

At Simple Plan, we’ve built our meals and supplements to make nutrition easy, even when life’s busy. So whether you’re chasing a PR or just chasing your kids at the beach, we’ve got you covered.