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If you’re one of hundreds of thousands of people who thrive during festival season, you’ll know how hard it is to bounce back after a heavy weekend. Especially if you have a job, a family and a fitness routine to stay on track of. Here, we give you the lowdown on exactly what to do before, during and after a festival, so you can enjoy it to the max while continuing to reach your summer goals.  


An unforgettable festival doesn’t start at the festival itself; it begins in the morning at home. Preparation is key, and here’s how you can do it: 

Establish a solid foundation 

Your first task of the day? Set yourself up with a solid foundation. While you’re still at home, it’s easier to ensure you get enough vitamins and minerals compared to when you’re at the festival. Have an omelette packed with lots of vegetables and enjoy a wholemeal sandwich alongside it. For lunch, opt for a whole-wheat wrap with chicken breast, lettuce, cucumber, tomato, and mango. You can also prepare a fresh fruit salad as a snack before you head out to get some extra vitamins.  

Pack these items for the road 

If you have a long journey to the festival, make the most of your time in the car or train by bringing along refreshing drinks and tasty snacks. Here are some suggestions: 

  • FIT ENERGY is not only delicious, but it also contains 100mg of natural caffeine per can. 

  • Throw a Perfection Bar Deluxe in your bag and have it before entering the festival. That last-minute protein boost will serve you well. 

  • If you’re craving a savoury snack before the festival, our Smart Protein Chips have 68% less fat than regular supermarket chips and are high in protein.  


Your ticket has been scanned, your stuff is in the locker, and it’s time to dance! Keep the following guidelines in mind to make the most of your festival experience: 

Drink enough water at a festival  

Festivals, especially outdoor ones, can be crowded and hot environments. Drinking water helps regulate your body temperature and prevents overheating.  

It’s easy to become dehydrated at a festival due to factors like hot weather, physical activity and excessive alcohol consumption. By drinking plenty of water, you can prevent dehydration and avoid symptoms like fatigue, dizziness, and even fainting.  

Additionally, if you’re drinking beer, cocktails, or energy drinks, it’s important to compensate for the diuretic effects of these kinds of drinks. You can learn more about balancing your alcohol consumption with a healthy lifestyle here: how to enjoy alcohol while staying fit & healthy. 

Choose your festival food wisely 

Festivals are not typically known for offering a wide variety of healthy food options, but these days, you don’t have to settle for pizza. While it may be tempting to indulge in unhealthy choices, it’s important to remember that nourishing food will provide stable energy levels throughout the day. 

Try to aim for meals that combine carbohydrates, proteins, and fats. Consider options like a nasi bowl with chicken, a Turkish dürüm with chicken kebab, noodles with stir-fried vegetables and beef, or a whole-wheat bun with a chicken burger from the barbecue. 

Are festivals healthy? We tell you all about it in our Body&Fit festival guide

Here are a few more festival food ideas to boost your vitamin intake or provide some much-needed refreshment: 

  • Fresh fruit like apples, bananas, grapes and watermelon are easy to eat and contain natural sugars for quick energy. Look for stalls or vendors selling fresh fruit cups, watermelon slices, or fruit skewers. They are not only delicious but also packed with vitamins, minerals, fibre and antioxidants.  

  • Many festivals now offer smoothie bars where you can find refreshing and nutritious blends of fruits and vegetables. Look for options without added sugars or syrups. 

  • Some food stalls might offer salads with a variety of vegetables, leafy greens, and lean proteins. Opt for salads dressed with vinaigrette or light dressings rather than heavy cream-based dressings. 

  • Seek out stalls that offer grilled meats or vegetables. Grilling can be a healthier cooking method compared to frying, as it reduces the amount of added fats. 

  • In addition to water, there may be stalls serving fresh coconut water or infused water with fruits and herbs. These beverages can help replenish electrolytes and keep you hydrated throughout the day. 

  • If you come across a Popsicle stand, grab one, as they contain barely any calories and help you cool down nicely.  

  • On a hot day, a bag of chips won’t hurt. Yes, really. This is mainly because of the salt. Sweating causes you to lose fluid and electrolytes, such as sodium, potassium and magnesium. Salt contains sodium, which plays an important role in maintaining fluid and electrolyte balance in your body. By eating salt, you can replenish the lost sodium and help maintain a healthy fluid balance.  

Dance like no one is watching 

As far as we’re concerned, chopping away all day at a hard style festival, running in circles at a techno festival or fanatically head banging along with your favourite rock band is definitely a workout! Although, it’s important to take a break every now and then. Take a moment to sit down, eat something and drink, so you can recharge for the rest of the day.  

Slap on some sunscreen  

Also very important: take a small tube of sunscreen into the festival. For sure, festivals are most fun when the sun is shining, but that also means the risk of getting sunburned is lurking. Avoid getting sunburnt, and apply a good amount of sunscreen several times a day. Don’t forget places like your nose, forehead, ears and calves (if you’re wearing shorts).  

Use good earplugs at a festival  

Protecting your ears is hugely important at a music festival. The last thing you want is to come home from with a permanent ringing in your ears. So, it won’t hurt to invest in some custom-made earplugs with a music filter. These last much longer than foam plugs, are more comfortable in your ear and protect you better against loud music. However, they do come at a price.

People at a festival


After a long day of dancing at a festival, you might be tempted to head straight to bed. However, it’s wise to have a protein-rich snack or drink before calling it a night. Your body has been active all day, essentially undergoing a strenuous workout. Proteins play a crucial role in muscle recovery after, so it’s important to give those muscles all the good stuff they need. 

Here are some of our favourite suggestions: 

  • Opt for a protein shake that contains up to 20 grams of protein per serving. Our bestseller, Whey Perfection, is a great choice, or you can go for Vegan Protein if you prefer plant-based options. 

  • If you want ultimate convenience, keep a few of our Smart Protein Drinks in the fridge. After the festival, all you need to do is open the fridge and grab one. These ready-to-drink protein shakes require no preparation — just shake and enjoy. Each bottle provides you with 16 grams of protein. 

  • Another easy option is a protein bar to satisfy any cravings. We highly recommend our Smart Bar Crunchy. 

  • If you’re in the mood for something savoury, Smart Protein Chips come to the rescue! These crisps are not only delicious but also high in protein, and they come in six tasty flavours. 

Getting a good night’s sleep after a festival 

It’s crucial to avoid consuming caffeine late at night during the festival. If you’re sensitive to caffeine and don’t want it to interfere with your sleep, opt for (soft) drinks without caffeine during the last hours of the festival. Remember, caffeine is found not only in pre-workouts and energy drinks but also in colas like regular cola, Diet Coke, and Coke Zero. 

Explore our article — what is caffeine and what does it do to your body — to find out more about one of the most widely consumed substances. 

The impact of alcohol on your sleep 

If you value a restful night’s sleep, it’s best to avoid alcoholic drinks during the festival. While alcohol may initially make you feel sleepy and aid in falling asleep, it negatively affects the quality of your sleep. It disrupts the natural sleep cycle, especially REM (Rapid Eye Movement) sleep, which is essential for a good night’s rest. As a result, you may experience more frequent awakenings during the night and feel less rested. 

Furthermore, alcohol can reduce the amount of time spent in the deep sleep phase of your sleep cycle. Deep sleep is vital for physical recovery, memory consolidation, and maintaining a healthy immune system. When deep sleep is diminished, it can lead to fatigue and impaired concentration the next day. 

If you do plan to consume alcohol at a festival, it’s advisable to avoid it several hours before bedtime, allowing your body sufficient time to metabolize the alcohol before sleep. 


Feeling a bit tired and sluggish the day after the festival is completely normal. A full day of walking, dancing, and socializing can take a toll on both your body and mental state. It’s important to rest and eat well on this day. Focus on consuming a hearty breakfast with an emphasis on protein (more on that later). You’ll notice that a nourishing meal will help you feel better in no time. 

If you need an extra energy boost, we recommend FIT ENERGY — a delicious and light sugar-free energy drink packed with 3.1g of amino acids, 625mg of taurine, 125mg of beta alanine, and more. Each can contains 70mg of magnesium, which supports an energy-yielding metabolism and helps reduce fatigue and tiredness. Additionally, the drink contains 100mg of natural caffeine, which can help you stay sharp and focused*. 

*caffeine increases alertness and improves concentration.

Have a fulfilling breakfast 

Our favourite post-festival breakfast idea is a breakfast tortilla made with Smart Wraps and Liquid Egg Whites. This nutritious breakfast contains a balanced combination of proteins, carbohydrates, fats, fibre, vitamins, and minerals. It’s exactly what you need to aid in a quick recovery after a day at the festival. You can find the recipe on our website. 

If you’re looking for other breakfast options that provide a mix of proteins and carbohydrates, here are some products that we highly recommend: 

Focus on vitamins and minerals 

Several vitamins and minerals are known to help reduce fatigue and tiredness. Magnesium, iron, vitamin B12, and vitamin C are among them. If you’re feeling sluggish the day after the festival, opt for a balanced meal that includes plenty of fruits and vegetables. Additionally, consider checking your supplement stash to see if you have any vitamins or minerals that can help combat the lack of energy. Vitamins B3, B5, and B6 also contribute to extra energy levels when feeling tired and fatigued. You can explore our range of vitamin B supplements on our website. 


After reading this blog, you’ll have a clear understanding of what to do before, during, and after a festival to ensure a healthy experience. Proper preparation is key, as well as making healthy choices during the festival itself. How do you prepare for a festival? Share your tips with us on Instagram and don’t forget to share your favourite festival photos! If you have any questions regarding protein powder, sports supplements, or vitamins, our customer service team is always on hand to answer your questions.