It’s been a long winter and a rainy spring, and now you’re ready for an action-packed summer. But jumping back into a high-energy routine isn’t always easy.
Have you ever found yourself feeling tired or struggling to keep up with all the fun under the sun?
Summertime brings more daylight and opportunities for outdoor fun, but it also demands more from your body. The heat, the physical activities and the need to stay hydrated can all impact your energy levels.
That’s where the right nutrition comes in handy. Adopting an uplifting summertime diet can help you maintain the stamina and energy needed to make the most of your summer adventures.
Obviously, you should avoid eating a pound of fettuccine alfredo before going for a jog.
But what nutrients should you include in your diet this summer?
We’ll clue you into a few of the most important below along with some powerful summertime supplements to boost your energy and endurance.
What is a Summertime Energy Slump?
Summer is when you want to live life to the fullest, but it can also bring challenges like fatigue and dehydration that drain your energy.
Feeling tired in the summer isn’t uncommon.
It’s sometimes referred to as a summer slump, summer lethargy, or summer fatigue. To keep going strong during the summer, it’s important to understand what energy and endurance mean in the context of your body.
- Energy: Energy comes from the food you eat, which gets converted into fuel for your muscles. Some foods give you sustained energy, such as complex carbs, protein and healthy fats. Other foods give you a quick boost of energy, usually followed by a slump, such as refined sugars.
- Endurance: Endurance is the ability to sustain physical activity over time. It’s what allows you to keep hiking, swimming, or playing sports without getting tired too quickly. Endurance requires efficient oxygen delivery to your muscles, which is the job of your cardiovascular system.
Summertime activities can be demanding. The heat and increased physical exertion can lead to issues like depleted summer energy slumps, dehydration and muscle soreness.
These issues can turn a bright summer day into an exhausting slog.
To avoid a summer energy slump, you need to prioritize nutrients that support both energy and endurance. Consuming a balanced diet rich in vitamins and minerals supports your body’s energy production and heart health (aka endurance).
And, never underestimate the power of hydration. Staying hydrated helps regulate body temperature, and it keeps your muscles lithe and your joints lubricated.
Essential Nutrition for Summertime
To keep your energy and endurance levels high during the summer, it’s important to focus on essential nutrients that provide sustained energy while supporting heart health and hydration.
Here are a few key nutrients to help you power through your summer activities.
B Vitamins
B vitamins are the most important vitamins for metabolism—the body process that turns food into energy. When your body is fueled with B vitamins, you’re able to process nutrients more efficiently and convert them into more energy [1].
Among the B vitamins, stave off the summer energy slump and reduce tiredness with B12! It supports the production of red blood cells, which are responsible for transporting oxygen throughout your body. More oxygen means better endurance and less fatigue during physical activities.
You can find B vitamins in meat, eggs and dairy products. So, if you’re looking for a quick and sustained energy boost, try a B12 supplement.
Lipo Lean
Lipo Lean is a collection of nutrients that support metabolic health and help you burn more calories. These include natural metabolism boosters like CLA, caffeine, acetyl L-carnitine and green tea.
Lipo Lean works by targeting fat metabolism, helping your body convert stored fat into energy more efficiently.
This can help boost your energy and aid in weight management if you’re trying to lose a few pounds this summer (who isn’t?).
Adding some rocket fuel to your metabolism is also crucial for staying active and enduring physical activity for longer. If you tend to feel drained early in the day, Lipo Lean may help you feel more energetic for longer so you don’t have to miss a minute of your summer.
CoQ10
Coenzyme Q10 (CoQ10), is a powerful antioxidant nutrient that supports cellular energy production. It is naturally found in every cell of your body, where it helps produce energy. This is especially important for cells with high energy demands, such as those in your heart, muscles and other organs.
So, CoQ10 empowers your body at the cellular level. CoQ10 is also one of the most important antioxidants for heart health. It’s been found to improve cardiac output and protect the heart, which may improve your endurance when you start to sweat [2].
While your body can produce its own CoQ10, it produces less and less as you age. This is one reason why you may feel less energetic in the summer than you used to—or maybe you run out of energy earlier in the day.
A CoQ10 supplement can help top off your natural CoQ10 levels and keep your cells and heart prepared for all of your summertime antics.
Vitamin C
Vitamin C is well-known for its immune-boosting properties, but it also helps maintain energy levels. One of the standout benefits of Vitamin C is its role in enhancing iron absorption.
Iron is an essential mineral that helps transport oxygen throughout your body. Better iron absorption means more oxygen can be delivered to your muscles during exercise, which can improve endurance.
Participants in studies reported significant drops in fatigue after taking vitamin C supplements for just a few weeks. Many also reported better cognitive health and a reduction in mental fatigue, meaning lower stress and anxiety [1].
Wouldn’t it be nice to let your stress melt away this summer?
Vitamin C can be found in citrus, bell peppers, tomatoes and other fresh produce. If you don’t eat fresh fruits and vegetables daily, consider taking a vitamin C supplement.
Magnesium
Along with B vitamins, magnesium is super important for metabolism support. It helps your body transform food into energy, and it influences other aspects of wellness that can affect your energy, such as sleep and stress.
Getting enough magnesium can help keep your body at its energetic peak—while getting too little can send you into a sluggish downward spiral. Symptoms of magnesium deficiency include fatigue, muscle weakness, muscle cramps and lethargy.
A lack of magnesium has also been found to impair physical performance [1]. Those are all common symptoms of a summer energy slump.
About 50% of Americans don’t get enough magnesium, probably because it’s largely found in leafy greens and nuts [3].
This may explain why so many of us feel tired in the summer. Don’t worry; you don’t have to slurp kale and spinach smoothies to get your magnesium. Magnesium supplements are effective ways to meet your daily recommended intake.
High Energy = Good Health (and a Great Summer!)
You want to have buckets of energy this summer to go on vacation, conquer that hike and take a spin on your bike whenever the sun rolls out from behind the clouds.
But maintaining your energy isn’t just about having fun. It’s an indicator of holistic health and wellbeing.
Summer fatigue can be a sign of nutritional deficiency or dehydration, and both can be dangerous. If your body doesn’t have the fuel it needs, exerting it in the summer can put an extra strain on your health.
So, if you start to feel a slump this summer, don’t grab a soda and head for the sofa. Instead, commit to consuming summertime nutrients, drink more water and get back out there to live your best summer life.
Changing your diet can be tough, but you can still get your energy-enhancing nutrients from Manna Liposomal Supplements like Lipo Lean, B-12, or a multivitamin. They are the easiest way to help improve your energy levels starting right now.
Don’t wait for summer to end to enjoy more energy!
FAQ
Boost your energy by staying hydrated, consuming a balanced diet rich in essential nutrients like B vitamins, CoQ10, vitamin C, and magnesium, and avoiding heavy, high-sugar foods.
B vitamins support metabolism by helping convert food into energy. They also play a role in red blood cell production, which helps transport oxygen throughout the body, enhancing endurance. Also, a great multivitamin provides a wide array of B vitamins that can provide an all-encompassing approach to your nutrition.
Hydration is crucial for regulating body temperature, maintaining muscle function, and ensuring proper circulation. Dehydration can lead to fatigue and decreased physical performance.
Along with a nutrient-rich diet, regular physical activity, adequate sleep, and proper hydration are key lifestyle changes that can help maintain energy levels during the summer.
The best foods for summer energy include fruits, vegetables, lean proteins, whole grains, nuts, and seeds. Foods rich in B vitamins, vitamin C, and magnesium are particularly beneficial.
