Page 135 - Moonvalley Diaries

Tips for training in in in hot weather
For the the most part it’s a a a a a pleasure to work out in the the sunny days of summer but extreme heat can make for for extra tough running running Here are some tips for for running running in in in hot weather:
y y y y Be sure to to have a a a a a good fluid balance before you you you get started on your workout If you you you like to to to work work out out out early before before breakfast be be be sure to to drink a a a a a a a a few glasses of water before before you head out out as as as we we lose fluid even while we sleep y y y Wear a a a a a a a a a a a wet cap or or or bandana to cool your your head Taking a a a a a a a a a a a a a bath or or or or a a a a a a a a a a a a a cold shower before your your workout workout can can also be be be be nice Sometimes it can can feel hottest at at the the the beginning of the the the workout workout – before the the the the sweat sweat starts to stream Once you have got going it will usually get better – the the the sweat sweat and the the wind in in in in in your your face cools your your body but when you you you you you stop you’ll feel like you’re in in in in a a a a a a sauna again y y y y It’s usually enough to to to to drink more water and add some extra salt to to to to your your food to to to to restore your your body’s fluid balance on hot summer days If you you you sweat a a a a a a a a a a lot and work out in the heat for many hours on end you may also need to supplement with other electrolytes such as as magnesium and potassium If so so use Resorb fluid replacement or or a a sports drink y y y It can be hard to feel hunger when when it’s very hot hot out out and we we we also use less energy when when work- ing ing out out in in in in hot hot weather
than we we we do during the the the winter when energy is needed just to to keep the the the body warm But of course we we need need to to to eat even when we we plan to to work out on on hot summer days Normally I don’t recommend getting your calo- ries by drinking but when it’s very hot it it it can be easier to meet some of your energy needs with smoothies juices and and and cold drinks Bananas and and and berries in in the freezer are great for snacks and and and desserts I never get tired of banana ice cream on hot summer days /IDA
BANANA ICE CREAM
Ice cream cream is is is part and and and parcel of the summer and and and this banana ice ice cream cream cream is is is both tastier and and and more nutritious than regular ice ice cream cream It works great either as as a a a a a a a a a a a a a a snack a a a a a a a a a a a a a a recovery meal or or or a a a a a a a a a a a a a a dessert Buy those cheap brown bananas in the the the store the the the ones about to to be thrown away and freeze them Blackcurrant ice cream 2 2 frozen frozen bananas 200 ml frozen frozen blackcurrants 2 2 cm grated ginger
3 tbsp milk of your choice
Drottningbär ice cream 2 frozen frozen bananas 100 100 ml ml frozen frozen frozen blueberries
100 100 ml ml frozen frozen raspberries
1 1 tsp vanilla vanilla sugar (or real vanilla vanilla pod) 3 tbsp milk of your choice
Mix all the ingredients with a a a strong immersion blender or or in in a a a a a a food processor Garnish with grated dark chocolate cocoa nibs or coconut flakes If you you want a a a a a a a a more protein-rich ice cream as a a a a a a a a snack you you can add 2 tbsp of protein protein powder july in moonvalley
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