How to Stay Sharp on Vacation: Guide and Key Supplements

You have trained hard during the year, maintained a correct diet and a routine focused on your objetivos. However, summer comes and you find yourself with the same problem as every year: a definition impossible to maintain during the holidays. 

A successfully carried out definition phase can be affected by the lack of continued calorie control or changes in the training routine typical of a time such as summer and vacations. 

In this post, we tell you the keys to maintaining your definition in summer, helping you adapt your routine, diet and choose the right supplements. 

Why do you lose muscle definition on vacation?

The loss of muscle definition during the summer holidays is mainly due to changes in the training routine, caloric excess and less control of daily protein intake. 

Changes in training routine 

During the summer holidays it is common to find difficulties maintaining the same training routine as the rest of the year.

In addition to the training frequency, which tends to be lower (especially if you are traveling on vacation), in many cases the routines are shorter in duration and with lower intensity workouts, reducing the stimulus that the body requires to "wake up" the muscle and/or stimulate fat loss. 

Calorie excess and eating away from home 

Summer and vacations bring with them in most cases a busier social life, involving many meals away from home and the difficulty of following a calorie-controlled diet. 

Less control of daily protein intake

Changes in the training and eating routine also mean less control over the protein consumed throughout the day, directly affecting muscle mass on vacation. 

How not to lose muscle mass on vacation: 5 practical keys

However, summer doesn't have to mean that your definition phase is ruined. There are many ways to introduce small "hacks" into your routine that help you maintain your muscle mass even while on vacation. 

Maintain a minimum protein intake (even if you train less)

Proteins are essential to help you maintain muscle mass and prevent breakdown. Despite a lower training pace, consuming a minimum of protein (between 1.2 - 2 grams of protein/day) will help maintain definition and muscle mass on vacation. 

Train even less frequently 

Maintaining a minimum of training will provide a stimulus to the body and, specifically, to the muscle, even if it is not at the same intensity and duration as the training sessions of the rest of the year. 

This adherence to the training routine can help you maintain definition in summer, combining it with protein consumption and hydration control. 

Control hydration and sodium in hot destinations

Hydration and consumption of electrolytes lost through sweating such as sodium are essential to avoid muscle breakdown. If you travel to destinations where it is hot, maintaining control over your hydration will be key to maintaining muscle mass. 

Prioritize rest and avoid "all or nothing"

Maintaining an adequate rest routine as much as possible will be essential to avoid losing muscle while you are on vacation. Continuously fewer hours of sleep will lead to an increase in muscle catabolism, lower protein synthesis and hormonal changes (increased cortisol and decreased testosterone). 

During busy times like summer and holidays, try to maintain a sleep routine of between 7 and 9 hours to avoid compromising your progress due to lack of rest. 

Carry supplements in a practical format for traveling (capsules, single doses)

Try to adapt your supplementation routine to your vacation routine, using formats that allow you to maintain adherence. some supplements designed to carry in your travel suitcase such as single doses, chewable tablets and 'shot' are practical formats to take with you anywhere. 

Pack Definition: The supplements to maintain muscle mass in summer that should not be missing in your suitcase 

There are many combinations in supplementation, but when it comes to maintaining muscle mass and supporting fat loss (or preventing its gain) there is no room for random intakes. 

The AMIX Definition Pack is designed for you to take the exact supplements you need to maintain definition in summer, combining a top quality whey protein isolate, creatine in capsules with the seal Creapure® and an "all in 1" thermogenic. 

BUY AMIX DEFINITION PACK - SUPPLEMENTS TO MAINTAIN MUSCLE MASS IN SUMMER

Black CFM®: Quality protein to maintain muscle mass

Black CFM® is a whey protein isolate with 90% purity, light and ultra-fast absorption. This protein is one of the essentials to avoid losing muscle mass on vacation and one of our basics for definition, thanks to its high degree of purity, its formula with patented ingredients. 

Prepare your daily shake anywhere and give your muscles the protein they need.

Creatine Creapure® in capsules: Maintain performance and muscle volume

Creatine is a basic supplement to take every day, even on vacation. Creatine will help maintain muscle saturation and energy levels, since it acts by accumulation. 

The format of Creatine in capsules with seal Creapure® will ensure your daily intake anywhere, thanks to a format that does not need a shaker or meter. 

Burn & Dry: Support in burning fat without losing strength 

Burn & Dry is an "all-in-1" thermogenic formula with which to stimulate fat loss, becoming a key piece for those seeking to maintain definition during summer and vacation times. Its composition is an advanced formula with horsetail extract, patented Sinetrol® XPUR grapefruit extract, PurCaf® caffeine, guarana and BioPerine® black pepper extract, among others. 

Who is the Definition Pack for?

The Definition Pack is designed for any athlete looking to refine their definition phase to the maximum, through an advanced supplementation routine with which to complete their diet and training. 

For people who have already completed their definition phase and are looking to maintain it even while on vacation, this Pack is an effective resource through a combination of protein, creatine and thermogenic that is easy to integrate into the daily routine to maintain muscle mass in summer. 

How to organize it on a vacation day

The combination of protein, creatine and thermogenic is designed to be easily integrated into a normal day of your routine, including your vacation. 

• Protein: Stick to your daily requirements and prepare your shake to drink at the best time of day for you: at one of your main meals, between meals or before/after training. 
• Creatine: You can take it at any time of the day accompanied by water, integrating it freely at the time of your routine that you prefer. 
• Burn & Dry: Take 3 capsules a day 30-60 minutes before physical activity. 

Minimum training routine on vacation to avoid losing definition 

The important thing on vacation is not the training volume, but ensuring that minimum that provides the muscle with the stimulus it needs, with strength-resistance routines that provide the muscle with the stimulus it needs. 

Example of a 20 - 30 minute session without a gym

In this example we bring you a strength and resistance routine with your own body weight that you can do anywhere without using any equipment. Perform this routine at least 2-3 times a week to maintain its effectiveness. 

Warm-up (3-5 minutes)

Perform general joint mobility with shoulder, hip and ankle rotations + 1-2 minutes of jumping jacks or running in place to activate the cardiovascular system 

Main circuit (18 - 20 minutes)

Perform the following exercises in circuit format, with 40 seconds of work and 20 seconds of rest between exercises, completing 3-4 rounds depending on your level: 

• Squats (or Bulgarian squat with one foot elevated on a chair if you want more intensity)
• Push-ups (adapt them to knees if you need regression, or with clap if you are looking for more demand)
• Alternate strides
• Plank with shoulder touch to work core and stability
• One leg glute bridge
• Burpees (you can do the version without jumping to take care of the impact on surfaces such as beach or grass)

Finisher (3-5 minutes)

Perform a final series of 1 minute of mountain climbers + 1 minute of isometric plank to close with a peak of intensity that helps maintain caloric expenditure and general muscle activation. 

Cool down (2-3 minutes)

Perform gentle stretches of the quadriceps, hamstrings, chest and back. 

Frequently asked questions 

Do you lose muscle mass in 15 days of vacation?

Yes, In 15 days you can lose a small amount of muscle mass due to lack of exercise and changes in diet. However, much of that initial loss is just water retention and less glycogen and your body can regain that volume very quickly when you train again. 

What supplement to take on vacation to avoid losing muscle?

The basic supplements to avoid losing muscle mass are: protein, which provides the muscle with the necessary amino acids to prevent its degradation, and creatine, whose intake must be ensured day by day to maintain saturation in the muscles even while on vacation. 

You can support the intake with a thermogenic that helps you stimulate fat loss also in your summer workouts. 

Is it bad to stop training in the summer if I am in definition?

Stopping training completely in the summer can affect your body composition if you are in definition, although this depends on how long you leave your training routine aside. The lack of an exercise routine, especially if we talk about strength training, can affect your muscle mass, which can be compromised if you stop training altogether. 

If you are in definition and looking to maintain your muscle mass in summer, the ideal would be to maintain a minimum strength-resistance training routine that provides the muscle with the stimulus it needs.