Guides Nutrition Training Notes

Summer Nutrition 5 Lifehacks

Unlock your full potential by engaging with our experts and community! Have questions about your fitness journey or looking for expert advice on weightlifting techniques? Don’t hesitate — leave a comment below and Sergii Putsov will provide a personalized answer and insights to help you reach your goals.

Torokhtiy is reader-supported. Some links are affiliate links, and we may earn a commission at no extra cost to you. See our disclosure page for details.

Summer Nutrition 5 Lifehacks

When the hottest time of the year – summer – comes, many athletes lose weight. This process is not always pleasant for them because the weightloss doesn’t just come from liquid and subcutaneous fat, but also from precious muscle.

    I would like to share some tips and lifehacks to help you keep muscle mass in the summer.


Get useful tips, expert insights, and in-depth analysis of training programs & nutrition plans to get the most out of your performance.

  1. When the air temperature outdoors is above 30°C (86°F), we sweat more, and thus lose water from our bodies due to fluid evaporation through our skin. Osmoreceptors located in the small vessels as well as the thirst center in the brain that makes the person look for water become activated. Since the thermoreceptors and the hunger / thirst receptors are almost neighbors, the appetite is frequently suppressed and the body does not seek food when the temperatures soar. Skipping meals or replacing them with water contributes to a decrease in the total daily calorie intake. Therefore, summer is a prime time for weightloss not only for those who adhere to certain diets, but also athletes. Have your meals in a room set for the most comfortable temperature for your body, which is 18-22°C (65-72°F). You will feel hungry faster in a cool room.
Summer Nutrition
  1. Some whole meals should be replaced with “liquid food”. For example, you can prepare a nutritious cold smoothie of banana, nuts, coconut cream, oatmeal and berries with ice. This will preserve both caloric and nutritional values, but due to the cold temperature of the food itself, it will be much easier for an athlete to digest such a meal during a hot season.
  2. It may sound strange, but in order to preserve muscle and increase appetite in the summer, you should eat less vegetables and fiber. Of course, fiber is an important component of any diet, affecting the gastrointestinal tract work and promoting the correct microbiome composition. But at the same time, this product gives satiety and fills the stomach with a minimum amount of calories. Your hunger won’t quickly return after such meals and your muscles will not get enough calories for their energy supply. Add vegetables in small amounts to the main meal to counteract this effect.

🔻Maximum Performance Nutrition Program

Unlock your maximum potential with our Maximum Performance Nutrition Program. Tailored for weightlifters, this program offers serving-based diet planning, no food weighing required.

Perfectly complement your training for efficiency, body composition, competition prep, and weight class adjustments. Optimize performance, carbs, meal timing, and supplements.

Maximum Performance Nutrition Program

Weightlifting Meal Plan Details:

  • 🔹Easy step-by-step instructions;
  • 🔹Serving control basis with no food weighing;
  • 🔹Calorie intake is calculated for body mass;
  • 🔹Adapts to your training schedule;
  • 🔹Detailed guidance on progress tracking;
  • 🔹Meal timing and serving sizes master tools;
  • 🔹One-time payment for unlimited access.

Level up your game today!💥💪

  1. Do not take liquids during main meals. You can drink something with your food, of course, but it’s during food consumption that water and other liquids saturate much faster and suppress the appetite. In summer, it is better to take liquids half an hour before meals and an hour after. In this way you will satisfy your hunger with a full-fledged meal, and not just fill up your stomach.
  2. The appetite can be also increased by certain spices. Add mint, coriander, a mixture of peppers, ginger or cinnamon to your dishes.

In order to keep in your best shape all year long and not lose muscles, and adhere to a fully balanced diet, keep these lifehacks in mind. They will positively affect not only the appearance of the athlete, but also keep you healthy and happy.

Related articles:

You may like it:

You might be interested in:

Why Trust Us?

With over 20 years in Olympic Weightlifting, our team does its best to provide the audience with ultimate support and meet the needs and requirements of advanced athletes and professional lifters, as well as people who strive to open new opportunities and develop their physical capabilities with us.

By trusting the recommendations of our certified experts in coaching, nutrition, dietology, and sports training programming, as well as scientific consultants, and physiotherapists, we provide you with thorough, well-considered, and scientifically proven content. All the information given in the articles concerning workout programming, separate exercises, and athletic performance, in general, is based on verified data. We ensure that you can rely on our professionals’ pieces of advice and recommendations that can be treated as personalized ones which will benefit you and fully meet your needs.

The product testing process is described in more detail here

Sergii Putsov

Author: Sergii Putsov
Head of Sport Science, PhD

Experience: 20 years
Best ResultsSnatch – 165 kg,
C&J – 200 kg

Sergii Putsov, Ph.D., is a former professional weightlifter and National team member, achieving multiple medals in the 94 kg weight category at national competitions. With a Master’s degree in “Olympic & Professional Sport Training” and a Sport Science Ph.D. from the International Olympic Academy, Greece, Sergii now leads as the Head of Sport Science. He specializes in designing training programs, writing insightful blog articles, providing live commentary at international weightlifting events, and conducting educational seminars worldwide alongside Olympic weightlifting expert Oleksiy Torokhtiy.

View author’s page

Still have questions after reading our article? Unlock your full potential by engaging with our experts and community! Don’t hesitate — leave a comment below and Sergii Putsov will provide a personalized answer and insights to help you reach your goals.

Ask Expert

Your email address will not be published. Required fields are marked *

Similar Posts