Keeping fit while having fun: what to eat during the summer seasons?

It is very easy to ruin your diet in the summer. Ice cream, barbecues, alcohol – food temptations are everywhere. However, following a diet doesn't mean depriving yourself. There are many ways to eat healthy and nutritious foods while still enjoying yourself. Nutrimuscle helps you maintain a healthy diet while enjoying the summer seasons.

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A balanced diet: essential for athletesWhat dishes and desserts to cook during the hot seasons?

A balanced diet: essential for athletes

Summer inevitably leads to many deviations related to barbecues, ice cream, and alcoholic evenings. However, it is essential to maintain a rich and balanced diet as part of a sports program. Indeed, nutrients determine many factors related to physical transformation: fat burning, muscle gain, muscle recovery, performance, etc.

Depending on your activity level, the necessary caloric intake increases. In other words, your body will need more calories to perform physical efforts. If you practice water sports or do a lot of walking this summer, you may need to eat more food to meet your energy needs. To find out how to calculate your energy expenditure, consult our dedicated article.

We strongly advise against consuming alcohol: it is bad for liver health and for your performance. Instead, opt for an alcohol-free cocktail or a refreshing drink, limiting your consumption to once a week.

What dishes and desserts to cook during the hot seasons?

Summer is the ideal time to cook. Generally, the schedule is clear, and we have more energy. It is also an opportunity to try some new recipes before the start of the school year. Here are some protein-rich recipes to enjoy while keeping an eye on your macros.

Protein ice cream

Ingredients for 6 scoops:⁣⁠

• - 200g frozen raspberries⁣⁠
• - 40g native whey isolate @nutrimuscle raspberry flavor⁣⁠
• - 100g 0% skyr⁣⁠
• - 1 lime + zest⁣⁠
• - 2 to 3 tbsp water⁣⁠

Preparation:⁣⁣⁠⁠⁣⁠⁠⁠⁣⁠⁠⁠⁣⁠⁠⁠⁣⁠⁣⁠

1. Place all ingredients in a food processor and blend until a creamy and homogeneous texture is obtained.⁣⁠
2. Pour the sorbet into a dish and place in the freezer for at least 3 hours.
3. You can stir your sorbet every hour to prevent it from crystallizing too much.⁣⁠
4. Serve immediately in a cup or cone!⁣⁠

Maca smoothie

Ingredients for 2 servings:⁣⁠

• - 150g frozen raspberries⁣⁠
• - 100g frozen strawberries⁣⁠
• - 2.5g Nutrimuscle maca⁣⁠
• - 1 tbsp agave syrup⁣⁠
• - Juice of one lemon⁣⁠
• - 140g 0% skyr⁣⁠
• - 100ml milk⁣⁠

⁣⁠Preparation:⁣⁣⁠⁠⁣⁠⁠⁠⁣⁠⁠⁠⁣⁠⁠⁠⁣⁠

Place all ingredients in a blender and mix until a homogeneous smoothie is obtained.⁣⁠

⁣⁠

Salmon rolls

Ingredients:

• 4 slices smoked salmon or trout
• 3 tsp light cream cheese
• A few sprigs of dill
• 1/4 cucumber
• 1/2 avocado

Steps:

1. Place the smoked salmon slices on cling film.
2. Spread the cream cheese, add the avocado slices, cucumber slices, and dill sprigs.
3. Roll into a sausage shape using the cling film.
4. Unroll and cut the salmon rolls.

Rice cream porridge

Ingredients:

50g @nutrimuscle rice cream30g vanilla whey200ml milk of your choice (or more depending on desired texture)Toppings of your choice (red berries, nut butters, etc.).

Steps:

1. In a bowl, mix the rice cream and whey.
2. Gradually pour in the milk (cold or hot) while whisking.
3. Add your chosen toppings and enjoy!

Shrimp salad

Ingredients:

• 1 handful lamb's lettuce
• 1 handful arugula
• A few young shoots
• 150g cooked shrimp
• 1 tsp Nutrimuscle MCT powder
• 1 small bell pepper
• 1 finger lime
• 1/2 lime
• Salt and pepper

Steps:

1. In a salad bowl, mix the lamb's lettuce, arugula, and young shoots.
2. Add the shrimp, bell peppers, and avocado.
3. Add the finger lime, lime, salt, and pepper.
4. Add Nutrimuscle MCT powder, mix, and enjoy!

Find more recipes on our Instagram account @nutrimuscle and on our blog in the Recipes tab!