Lifestyle

You want to get the most out of your workout, but there’s more to it than planning a routine. Like a tuned engine, your body needs the right kind of fuel to keep it running at peak performance.

Whether you’re starting a new exercise plan or you’re a seasoned athlete, proper nutrition is key. Eating the right foods at the right times can help boost your performance and aid muscle recovery.

Common Food and Performance Questions, Answered

How much and what should you eat before or after a workout? The answers to the following common questions can help you plan your snacks and meals to fuel your exercise and speed muscle recovery.

Should I Eat Protein Before or After a Workout?

The answer to this question varies depending on the type of workout you’re planning. Your body needs particular nutrients at different times for cardio than it needs for strength training.

When focusing on cardio, save your protein for after your activity to replenish the amino acids your body needs to repair muscle fibers. Eating healthy, lean protein before and after a strength training routine helps prepare your body for the muscle strain during your reps and speeds up recovery afterwards.

What Should I Eat Before a Workout?

No matter the activity, always hydrate with water. Your body depends on this liquid for metabolism and recovery. However, what to eat before a workout depends on the type of exercise you’re planning.

When preparing for a cardio workout, you need ample fuel for your muscles. Focus on healthy carbs including whole grain cereals and fruits beforehand to power your exercise. In the case of strength training routines, balance your intake of healthy carbs and lean protein such as eggs and whole wheat toast.

How Much Should I Eat Before and After Working Out?

How much should you eat before or after a workout? It can vary. You need to put fuel in your tank before you exercise, but how much you should eat before working out depends on timing. If you’re able, plan a light meal or snack(around 100-200 calories) one to two hours before activity. A smaller snack such as a banana or energy bar is best if you’re within 30 minutes of your workout.

If possible, try to eat within an hour of your workout. If you’re hungry or feel energy depleted, eat a light meal to replenish nutrients. Otherwise, a small snack is probably enough.

Post-cardio, a light snack with a balance of enough carbs and protein will help your body recover more quickly. You should fuel up with lean protein and some complex carbohydrates after a strength training session. Try combinations such as some chicken breast and sweet potato or a tuna sandwich on whole grain bread to give your muscles the tools they need to repair themselves.

What Foods Help With Muscle Recovery?

If you want to know how to speed up muscle strain recovery after a workout, the answer is by eating the right foods.

Healthy carbohydrates like whole grains, fruits, and nuts provide your muscles with the energy they need to repair themselves. Additionally, high-protein,low-fat foods give your body the building blocks they need to rebuild damaged muscle fibers.

Successful workouts depend on more than your exercise routine. To help boost your performance and speed up muscle recovery, incorporate a balanced diet featuring complex carbs and lean proteins.

One of the best things about Las Vegas is the sheer diversity of entertainment options. There’s always going to be something amazing to discover in Vegas, no matter who you are or what you’re interested in.

However, this wealth of entertainment can mask a simple fact about the city. Las Vegas is situated in a hot desert environment, and you need to consider how to adapt to maintain your health. In particular, you’ll need to monitor your water intake.

The Hottest Months in Las Vegas, Explained

You inevitably have hot and cold seasons back home, and the same holds true of Las Vegas. However, it’s not always as simple as you might expect.

Las Vegas is an urban area with lots of people, which generates additional heat through the heat island effect. So yes, as hot as the surrounding area is, Las Vegas itself is typically even hotter.

Be wary in July and August, but don’t discount September

July and August are the hottest times in Las Vegas when looking at basic expectations and metrics. But these averages hide some worrisome facts about September.

September is post-summer, but it still has days that can reach into the triple-digit temperatures. The real danger of September in Las Vegas is that people get used to cooler temperatures only to find themselves unprepared for the spikes.

Variables Determining Water Intake Amount

There are a number of different variables that impact your recommended water intake. These include the current temperature, your age, existing health conditions, activity level, and the amount of moisture in the air.

You should consider all of the following when determining how much water to drink every day. Though it’s always best to err on the side of caution and incorporate other ways to stay healthy. 

Temperature

As the temperature goes up, so do your fluid requirements. As a rule of thumb, this escalates beyond around 90°F.

However, in general, just remember that as your sweat grows, so does your need to drink more water. It’s generally a good idea to carry a water bottle around if you know it’s going to get hotter over the course of the day.

Age

The recommended water intake by age hits extremes for both the young and old. People outside the range of young adults to middle-aged adults should take extra precautions.

Children’s higher metabolic rate means that they’re working through their hydration at a faster pace. At the same time, the elderly’s reduced metabolic efficiency means that they need to drink more to make up for those deficits.

Pre-Existing Health Conditions

Health conditions and the medications used to treat them can push up your hydration needs. If you have a serious health condition, you need to talk to your healthcare provider to discuss your trip beforehand.

The biggest concerns are blood pressure medications and diuretics. Both can increase fluid loss and require adjustment of your hydration.

Activity Level + Time Outside

The CDC recommends that an adult, on average, should have one cup of water every fifteen to twenty minutes when active in the heat. Though different circumstances can push this even higher.

Humidity/Dryness

A desert is a very dry environment. This dryness can make Las Vegas more comfortable than other locations with a similar temperature but higher humidity.

However, fluid loss is accelerated by dry heat as your sweat will evaporate more quickly. Because of this, you’ll need to increase your liquid intake as the humidity goes down.

A Full Guide to Water Intake in Las Vegas During Hot Months

You’ve now seen the main variables that change how much water you need in Las Vegas. However, these are modifiers to some basic rules.

You should keep the following rules in mind to make sure you get your recommended water intake daily. You’re sure to have a great time in Las Vegas as long as you remember both the rules and the variables.

Aim for 12 Glasses in a Day

As a general rule, you should simply set twelve glasses of water as your goal. Again, your actual requirements might go up or down depending on the previously mentioned variables.

However, getting more water than your basic requirements won’t cause any harm, while not meeting those requirements will hurt your health. As such, err on the side of caution and don’t let your intake drop below this twelve-cup guideline.

Focus on Water, Not Sugary Drinks or Alcohol

The quality of food and drink is also important. You should have high-quality meals with water rather than junk food with soda. Heat and eat meal delivery options make this easier than it’s ever been.

Higher quality of food pairs especially well with water, as your body naturally understands how flavorful the superior ingredients are. You find yourself wanting to appreciate the taste by drinking more hydration-friendly water. Meanwhile, alcohol and soda might even dehydrate you rather than offering hydration.

Monitor Your Urine Color

Checking your urine color might not be the most enjoyable way to determine if you’re drinking enough water, but it’s among the best. Urine essentially shows how much liquid your body is processing.

If your urine is a pale yellow, then it generally means you’re getting both enough hydration and nutrients. A darker color means you need more water, as your body’s waste isn’t showing proper dilution.

Putting It All Together To Stay Hydrated in Las Vegas

Finally, never forget that all of these elements need to work together while you’re in Las Vegas. Don’t just focus on one option to the exclusion of the others.

Obviously, you shouldn’t forget to have a good time. However, make sure to get a water bottle, keep it filled, and consider if you’re drinking enough over the course of the day. When you ask yourself, what are the best ways to stay healthy, water is going to play an important role in every situation.

Las Vegas welcomed over 41 million visitors in 2024, thus cementing its status as a premier travel destination. While Las Vegas is mostly known for its lavish resort casinos and countless entertainment options, there are other fun activities to enjoy during your visit, including trips to the great outdoors. If you’re wondering what national parks are near Las Vegas, the following spots are perfect for sightseeing, camping, hiking, photography, and connecting with nature.

The Best National Parks Near Las Vegas

Your best bet for outdoor recreation is to visit spots managed by the United States National Park Service (NPS), the federal agency tasked with preserving some of the most stunning and beautiful land in North America. Ground transportation from the main strip to the following national parks near Las Vegas takes less than three hours; enough time for you to you can pack a gourmet lunch as you appreciate the gorgeous desert vistas along the way:

Death Valley National Park

As one of the most-visited Las Vegas national parks, Death Valley is also the largest in the U.S. To get an idea of its geological diversity, you can visit Badwater Basin at 282 feet (86 meters) below sea level, followed by Dante’s View at 5,000 feet (1,524 meters) on the same day; in fact, this is a popular day trip because of the breathtaking views of canyons and ghost towns from the peak. Fans of the Star Wars universe can go on self-guided driving tours to visit the Tatooine filming locations for “Episode IV – A New Hope” (1977) and “Episode VI – Return of the Jedi” (1983).

Zion National Park

This is a rockier park that appeals to hikers, sightseers, and photographers. Unlike the open vistas of the Death Valley deserts, Zion’s beauty is monolithic; you can drive or walk through The Narrows, an iconic trail magnificently carved by the Virgin River millions of years ago. For a more challenging hike, take the NPS shuttle to the Angels Landing trailhead, climb to the top, and be rewarded with a breathtaking view.

Grand Canyon National Park

Although this majestic park is in Arizona, its West Rim is a three-hour drive from Las Vegas. The more popular South Rim is 280 miles away, so it is better for overnight visits. When visiting the West Rim, check out the Grand Canyon Skywalk, a glass-bottom bridge that delivers a sensation of walking on air at 4,000 feet (1,219 meters). Don’t forget to visit the Hualapai Ranch for horseback riding and family fun.

The Best Nature Areas Near Las Vegas

Beyond national parks near Las Vegas, you can also visit pristine nature preserves located even closer to the Strip, less than an hour’s drive away:

Red Rock Canyon National Conservation Area

From early October to late May, you must make reservations to visit this Bureau of Land Management (BLM) area, which is worth visiting for its gorgeous, 13-mile scenic loop that winds through dramatic red rock formations and offers access to numerous hiking trails. Stopping at Summerlin to get meals and snacks is highly recommended.

Mojave National Preserve

Currently under NPS management, this preserve offers solitary desert landscapes, dense Joshua tree forests, ancient lava beds, and volcanic craters. This is a prime spot for camping and stargazing; the nighttime skies provide breathtaking views of planets, stars, and constellations.

Calico Basin Trail

No reservations are required to visit this trail, which is a more accessible part of Red Rock Canyon. The trails here are perfect for hiking and exploring petroglyphs created by ancestral Native Americans 800 years ago. Don’t forget to take selfies against the backdrop of bright red and orange rock hills.

Las Vegas is More Than Glitzy Casinos

The Strip is just one side of Sin City. With breathtaking scenery and unforgettable outdoor adventures a few hours away, you won’t regret visiting any of the national parks near Las Vegas.