Yesterday I went for a run, and when I finished, my body felt like a cell phone that’s overheated, you know? It was awful. It looks like summer has finally arrived here in Barcelona, and in other parts of Europe, too. Hot conditions can have some impacts on our bodies while we train, like increased heart rate, increased perception of exertion, risk of dehydration, electrolyte imbalance and others. Here are the things I do to prevent or reduce these negative impacts: - I run during the cooler parts of the day, such as early morning or late evening - I opt for routes with plenty of shade and sometimes I choose the treadmill - I always wear hat, sunglasses, and apply sunscreen to exposed skin - I drink up to ~ 2,7- 3.0 L/day (approx. 12 cups) of water per day - I increase my intake of water-rich foods such as: cantaloupe, watermelon, yogurt, cucumber, strawberries, etc. - I always bring my soft flask to my workouts and leave it in the freezer for an hour before heading out - If I run 10K or more, I always drink an electrolyte drink afterward And you, what do you do to make your runs easier during these extremely hot days?

Yesterday, I posted a picture of a bar on my Instagram Stories and reviewed it. I always try different brands so I can choose the best ones for my clients, and I’ve been wanting to try this brand for a while. After trying it, I thought the flavor was okay—nothing to write home about. But in a 30g bar, there’s 11g of fat, low protein, low carbs, and a high amount of fiber. My verdict: I don’t think this option is worth buying. Some people have asked me why. The answer lies in common sense. Is it really worth consuming a product that’s almost half fat? Some might say, “Oh, but it has plenty of fiber, so it’s good.” Want to consume fiber? Eat whole grains, fruits, vegetables, legumes… Besides, the high fiber content in the bar doesn’t cancel out the high fat content. 👉 Is nutritional knowledge important? Yes. But sometimes we also need common sense. Tell me, do you usually read the nutritional information on snack bars? Do you have a favorite?

Before I specialized in sports nutrition, I didn’t know that the composition of meals should vary depending on whether someone is doing light, moderate, or intense training. I thought the only changes should be within the “sports window”, that is, the window that includes pre-workout, intra-workout, and post-workout meals. But it turns out that the composition of your main meals (breakfast, lunch, and dinner) changes depending on the intensity and volume of your training. Some people increase the volume and intensity of their workouts and feel their bodies craving more food or more energy-rich foods (a.k.a. carbs), while others don’t feel that way. When I was training for a half-marathon, I completely changed the composition of my main meals, and it was essential for me. After the race, I gradually went back to what I used to eat. 👇 Below are illustrations of what your plate should look like depending on the intensity of your workout. Tell me, when you’re training more intensely and with higher volume, do you change the composition of your main meals?