Fuel for Summer: What to Eat Before & After You Sweat

Summer in Las Vegas brings intense sunshine and soaring temperatures, making it the perfect time to focus on smart, energizing habits. With the dry desert heat in full swing, your body works harder to stay cool and hydrated — which is why proper nutrition and hydration before and after your workouts are more important than ever. When you fuel for summer wisely, you’ll feel stronger, recover faster, and make the most of every sweat session.

Whether you’re hitting the LVAC indoor track or pool, powering through a group fitness class, or doing your own routine in the weight room, smart nutrition can help you stay energized, avoid dehydration, and recover faster.

🥤 Before Your Workout: Fuel for Energy + Hydration During Summer

The dry desert heat means you’re already at risk of dehydration before you even step into the gym and having enough fuel during the summer becomes essential. Add a tough CrossFit class or cardio session to the mix, and your body will need extra support to stay strong and focused.

Eat This 1–2 Hours Before:

• Banana + Nut Butter: Quick carbs for energy, with a little fat and protein to keep you satisfied.
  
• Greek Yogurt + Berries: Easy to digest, cooling, and packed with protein.
  
• Overnight Oats with Chia Seeds: Great for morning workouts — provides complex carbs, fiber, and hydration.
  

Quick Fuel (30 Minutes or Less):

• A piece of fruit (like an apple or dates)
  
• Electrolyte drink + granola bar
  
• Low-sugar sports drink with coconut water
  

Pro Tip: Hydrate Like a Local

In Las Vegas, don’t wait until you’re thirsty. Drink at least 16–20 oz of water an hour before your workout. If you’re doing a high-intensity class or anything longer than 45 minutes, consider adding electrolytes — especially sodium and potassium — to avoid heat exhaustion and muscle cramps.

🍽️ Fuel after Your Workout: Recover, Rehydrate, Rebuild

When you finish a sweaty group fitness class at LVAC or a long run on the indoor track, your body is craving replenishment and fuel, especially during the summer. Recovery nutrition helps reduce soreness, speeds up muscle repair, and keeps your energy levels balanced for the rest of the day.

Best Recovery Meal Ideas:

• Grilled Chicken Salad with Quinoa and Watermelon
  A cool, refreshing option that combines lean protein, complex carbs, and hydrating produce.
  
• Protein Smoothie with Frozen Berries + Spinach + Almond Milk
  Perfect post-gym shake. Add a scoop of protein powder and a spoonful of peanut butter for staying power.
  
• Eggs, Avocado, and Whole Grain Toast
  A simple and balanced meal that covers your bases after a morning workout.

Don’t Forget to Rehydrate & Fuel This Summer

You can lose 1–3 pounds of water weight from sweat alone in the Vegas heat. Drink water steadily post-workout, and if you’re feeling drained or lightheaded, add a pinch of sea salt or a hydration tablet to your water.

Don’t forget to swing by the Juice Bar for refreshing juices to stay hydrated and get the nutrients you need to keep your energy levels up. 

🧊 Bonus: Cooling Snack Ideas for Hot Days

• Frozen grapes
  
• Cucumber + Tajín slices
  
• Chia seed pudding
  
• Watermelon popsicles (homemade with coconut water!)
  

💪 Train Smart, Fuel Smart

Working out during a Las Vegas summer requires more than motivation — it takes strategy. Beat the heat by working out indoors at LVAC, where you can take advantage of our air-conditioned group fitness classes and indoor track while still pushing your limits. Pair that with smart pre- and post-workout nutrition, and you’ll be ready to crush your summer fitness goals safely and effectively.