Summer schedules get messy. Longer days, more plans, more reasons to skip the gym or grab whatever’s easiest instead of what actually fuels you. Staying fit and hydrated through it doesn’t take a complicated routine, just a few things in your gym bag that make the healthy choice the easy one. One simple fix: pack a few drinks that actually give you energy, instead of relying on whatever’s at the vending machine or the cooler at the gym.
Here’s what’s worth mixing into your routine this summer.
Protein Without Committing to a Full Tub
Levels Nutrition’s sample packs are an easy way to test flavors before buying the big tub, but they’re just as useful on any day you don’t want to lug a full container to the gym. Toss one in your bag, mix it post-workout, and skip carrying more than you actually need.
Once you’ve landed on a flavor (strawberry has earned a cult following), the brand’s small pour funnel becomes the better long-term move. Load it up at home with the cap on, drop it in your bag, and mix it with water or milk whenever you’re ready to drink it. No scooping from a giant container, no mess, no excuse to skip the post-workout shake because it felt like too much to carry.
The Daily Drink That’s Backed by Decades of Research
Creatine has more research behind it than almost any other supplement, and most of that research points to the same conclusion: it works for both men and women. The lingering idea that it’s a bodybuilder-only powder doesn’t hold up. Studies on creatine show benefits for muscle strength and power output, faster recovery between workouts, and a growing body of evidence around brain energy and cognitive function, since creatine helps cells produce and use energy more efficiently, not just in muscle tissue.
That makes it less of a “bulking” supplement and more of a daily energy tool, useful whether you’re lifting, running, or just trying to function on five hours of sleep in a new time zone. Ascent’s Clean Creatine packs that into a single ingredient: Creapure creatine monohydrate, widely regarded as one of the purest forms on the market, with no fillers, flavors, or sweeteners added. It comes in single-serve packs instead of the usual oversized container, which makes it one less bulky thing to pack.
For anyone who’d rather skip the mixing altogether, GAT Sport’s Creatine Chews offer the same 5-gram creatine monohydrate dose in a sugar-free, TSA-approved chew, no water, shaker, or scoop required. It’s the same daily habit, just built for a gym bag — or a travel carry-on — this time of year.
Matcha That Doesn’t Require Packing Your Whole Kitchen
Matcha has become a go-to for people who want a steadier kind of energy than coffee tends to give, without the crash that follows. The reason comes down to how it delivers caffeine. Matcha contains a compound called L-theanine, which works alongside the caffeine to smooth out the spike and slow the drop, so the energy feels more even instead of hitting hard and fading fast. It’s also rich in antioxidants called catechins, which is part of why it’s been a staple in traditional wellness routines for centuries, well before “energy drink” was a category. For anyone who gets jittery on coffee or crashes by early afternoon, it’s worth trying as a swap rather than an add-on.
Matcha.com’s on-the-go stick packs take the ceremonial-grade matcha the brand is known for and put it into single servings, so you can mix a cup before a workout or in the middle of a long day without bringing jars or scoops along.
Consistency Beats a Perfect Routine
None of this is a shortcut, and none of it does the actual work for you. Creatine, protein, and matcha are small supports, not a fix for a routine that isn’t there in the first place. What actually keeps someone consistent through the summer has more to do with showing up than with what’s in their bag.
That said, the small stuff still matters. Staying hydrated, fueled, and energized makes it easier to keep showing up, especially when the schedule gets busy. That little boost sitting in your bag can feel like a small, welcome surprise on a brutally hot day.
Written in partnership with Tom White
