5 Foods for Endurance Athletes on Hot Days

Here are five tasty, nutrient-rich options for the hottest summer days that will boost your performance and recovery process. From revitalising watermelon to rich Greek yoghurt, find out how to optimise your nutrition during the warmer months to make the most of your summer workouts, whether you’re a cyclist, triathlete or runner!


Watermelon is ideal for summer as it is about 90 % water and therefore keeps you properly hydrated. It also contains important electrolytes such as potassium, which balances electrolyte levels and prevents muscle cramps. An additional benefit is its richness in antioxidants such as vitamin C, which minimises cellular damage from the oxidative stress of training. Finally, watermelon makes a refreshing and enjoyable snack, perfect for athletes looking for an immediate and natural source of energy to support their endurance.


For an adequate carbohydrate recharge before an afternoon run or ride, the banana is a reliable choice. This fruit contains a generous amount of potassium (about 400 mg). This is particularly crucial during prolonged runs, intense training or in hot conditions, when a significant amount of minerals are lost through sweating. Potassium (together with other minerals such as sodium, magnesium and chloride) compensates for this loss and helps regulate blood pressure.

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Berries are rich in antioxidants such as vitamin C and flavonoids, which help mitigate cell damage caused by intense exertion and promote recovery. They also provide fibre, which aids digestion and keeps blood sugar levels stable, ensuring a constant supply of energy during training.

An additional advantage is the low glycaemic index of berries. This leads to a gradual rise in blood sugar levels and a prolonged release of energy, thus improving endurance during physical exertion. Not to mention that berries are light for digestion and provide a delicious and refreshing snack for summer training athletes.


Greek yoghurt is a great summer option for cyclists, triathletes and runners, as it is a source of high-quality protein that facilitates muscle recovery. The low sugar content stabilises glucose levels and provides a constant source of energy during training. In addition, it is rich in calcium, which is crucial for bone health and muscle function. As a refreshing post-workout alternative, it can be combined with berries for a tasty and nutritious meal or snack.


Flaked oats are an optimal solution, as they provide long-lasting energy and promote healthy digestion. The high iron content increases muscle oxygenation and endurance. The ease of digestion avoids discomfort and cramping during physical exertion. Furthermore, its versatility allows it to be incorporated into various dishes and snacks, ensuring nutrient intake for optimal performance and recovery.


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