As the chill of winter gives way to the warmth of spring, it's time to shed those layers and embrace the great outdoors. Whether you're hitting the trails for a hike, dusting off your bicycle, or simply enjoying a leisurely stroll in the park with your family, fueling your body with the right nutrition and hydration is essential for optimal performance, recovery, and energy. So, what’s the best advice? Here are three active fueling tips to help you spring into action this season:

1. Healthy Snacks for Sustained Energy

Spring is the perfect time to revitalize your outdoor exercise routine. But before you do, it's important to ensure that your body has the fuel it needs to keep moving. Incorporating nutrient-rich snacks containing a balance of high-fiber carbohydrates and protein can provide the sustained energy you need to power through your fitness activities. Here are a few of my favorite high-energy snacks:

• Trail Mix: A classic choice for outdoor enthusiasts, trail mix combines the quick energy of dried fruits with the lasting power of nuts and seeds. Opt for a mix that includes a variety of ingredients such as almonds, walnuts, pumpkin seeds, and dried berries for a satisfying and nutritious snack.
• Greek Yogurt with Fruit: Greek yogurt is not only rich in protein but it also contains carbohydrates from the natural sugars found in milk. Top your yogurt with fresh berries, sliced banana, or a drizzle of honey for a delicious and energizing snack.
• Whole Grain Toast with Nut Butter: Whole-grain bread provides complex carbohydrates while nut butter offers protein and healthy fats. This simple snack is easy to prepare and enjoy either before or after your outdoor activities to keep you fueled and satisfied.

2. Post-Workout Nutrition Recovery

After a challenging workout or outdoor adventure, it's important to refuel your body with the nutrients it needs to recover and repair: carbohydrates and high-quality protein. Spring-focused foods like smoothies are a convenient and refreshing way to replenish your energy stores and support muscle recovery. Here are a few of my favorite recipes:

• Berry Blast Smoothie: Blend fresh or frozen berries, Greek yogurt, spinach, and a splash of milk for a nutrient-packed post-workout treat. Berries are rich in antioxidants, while Greek yogurt and milk provide protein for muscle repair.
• Tropical Paradise Smoothie: Combine frozen pineapple, mango, banana, coconut water, and a scoop of protein powder for a taste of the tropics that's perfect for spring. Pineapple contains bromelain, an enzyme that may help reduce inflammation and aid in recovery.
• Green Goddess Smoothie: For a refreshing and hydrating option, blend cucumber, kale, green apple, lemon juice, a scoop of protein powder, and coconut water. This vibrant green smoothie is packed with vitamins, minerals, protein, and electrolytes to support post-exercise recovery.

3. Hydration for Warmer Months

As the temperatures rise, staying hydrated becomes even more crucial for maintaining optimal performance and preventing dehydration. In addition to water, electrolyte-infused waters and low-calorie beverages like OLIPOP can help replenish fluids lost through sweat and keep you hydrated throughout your outdoor adventures.

• Water: The simplest and most essential beverage for staying hydrated, water should be your go-to choice throughout the day, as well as before, during, and after outdoor activities. The goal is to drink 5-10 ounces of fluid for every 20 minutes of consistent activity.
• Electrolyte-Infused Waters: Electrolytes such as sodium, potassium, and magnesium play a key role in hydration and muscle function. Electrolyte-infused waters are a convenient way to replenish these essential minerals and maintain electrolyte balance, especially during hot weather, humidity, or prolonged exercise.
• OLIPOP: For a flavorful and hydrating alternative to sugary sodas and beverages throughout the day, try OLIPOP's range of low-calorie beverages made with prebiotic fibers and botanical extracts. With refreshing flavors like Strawberry Vanilla, Ginger Ale, and Tropical Punch, OLIPOP is a delicious way to stay hydrated while enjoying your favorite childhood flavors.

Active Fueling for Spring: The Takeaway

Spring is the perfect time to get outside, be active, and enjoy the beauty of nature. By fueling your body with nutrient-rich snacks and post-workout nutrition, and staying hydrated with water and low-calorie beverages, you can optimize your performance and make the most of the season's activities. So lace up your sneakers, grab a snack, pop open a can of OLIPOP, and embrace the springtime sunshine with confidence — and energy!

Meet our Expert This article is written by Amy Goodson, MS, RD, CSSD, LD. Amy is a registered dietitian and Certified Specialist in Sports Dietetics. She focuses on overall health, wellness and sports nutrition. Amy has worked with the Dallas Cowboys, Texas Rangers, TCU Athletics, Ben Hogan Sports Medicine, FC Dallas Soccer, the NBA G League, the Alliance of American Football League, many PGA Tour players, as well as with thousands of middle school, high school, and endurance athletes. She is the creator of a free sports nutrition program for Texas high schools, the Sports Nutrition Game Plan, and is the author of The Sports Nutrition Playbook, a play-by-play on sports nutrition for athletes, parents, coaches, and trainers. Amy is also the co-author of Swim, Bike, Run, Eat and nutrition contributor to retired NFL Player Donald Driver’s book, The 3-D Body Revolution. In addition, she owns Amy Goodson RD Courses, a business providing education resources and courses to help dietetic students, interns, and registered dietitians determine and take the steps necessary to reach their dream career. With a bachelor’s degree in communications and a master’s degree in exercise and sports nutrition, Amy is passionate about marrying the two to provide quality, science-based nutrition information through speaking, media, writing, and consulting. Amy is an ambassador spokesperson for the National Dairy Council, speaker for National Cattleman’s Beef Association, partner with Texas Beef Council and Natural Delights Dates, and a speaker and consultant for Gatorade Sports Science Institute. As a veteran on-air nutrition expert, she works with RDTV to leverage multi-platform media opportunities on broadcast, digital and social media nation-wide. Amy has over 1300 media placements in a variety of TV, radio and print outlets and is on the Medical Expert Board for Eat This Not That.