As with any form of exercise, proper walking requires proper refueling. When it comes to what nutrients you need to get in your walking workout, nutrition experts recommend that you get a little different nutrients than running or other high-intensity trekking. We talked to Megen Erwine, a registered dietitian who is the RD of Let’s Get Checked, and got a scoop to make the perfect snack before a walk. Even better, you can put together a three-ingredient walking workout smoothie recipe that is likely to become a new staple and can’t be simple.
How Much Do You Need to Eat to Fuel Your Walking Workout?
As with any training, proper refueling and then recovery is highly dependent on the intensity of activity. There is a very wide range of walks you can take, from leisurely coffee walks to more rigorous arm-pumping walks. For a slow, short walk, you won’t need extra fuel other than regular meals and light meals.
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“Always remember that daily nutritional habits are more important than pre-workout or post-workout fuel,” says Erwine. What she wants to say is that focusing on properly refueling for energy consumption in daily life is thrown into the morning meetings, midnight parenting, or your way, as well as afternoon walks. Prepare for both of the others. “Focus on hydration and balanced diets and snacks that include complex carbohydrates, lean protein, and healthy fats,” Erwine recommends. We also want to support gut health by eating probiotic-rich foods such as yogurt and sauerkraut so that we don’t have to fight the urge to go to the bathroom when we’re miles away from home. Probably.
For your longer, power-type walk, Arwine says you probably don’t need it that too Much extra fuel, depending on your goals. Walking requires less energy than high-intensity activities such as running and HIIT, so you probably won’t need to lose sleep on carb-loading before your dog’s walk, whether long or not. That said, it’s important to make sure you eat properly, even for low-intensity workouts like walking, especially if it’s on the long side. “Plan to have a balanced diet 90 minutes before your workout,” Erwine recommends. “Timing will allow the food you consume to be digested and converted into energy.”
You can also avoid nausea by giving yourself the opportunity to digest before exercising. If you haven’t eaten during that time frame and are about to go out, Erwine recommends grabbing a small amount of carb-based snacks before you go. “Fruits are a great example,” she says.
Hydration is also important
Just as important as what you are eating before walking training is what you are drinking. After all, continued proper hydration not only helps prevent headaches, malaise, and mood swings, but also helps to perform basically all essential functions.
Although many factors affect the amount of water needed, such as age, activity level, and overall health, Erwine has set general guidelines for water intake about 72 ounces per day for women and men. We recommend 100 ounces. If you are exercising hard, you may need to add water to control your sweat. Increased hydration requires energy consumption (of course, hydration is also important in winter!).
Overall, you need to hear and drink the signs of thirst before, during, and after training. Is it a balanced meal you eat an hour and a half before your walk? Erwine tells you to always include 16 ounces of water to keep you hydrated for your activities. Don’t forget the bottle of water. That way, you can take a sip on the move to prevent dehydration. And by the way, Erwine says that sports drinks are not needed for low to medium intensity training. Water replenishes water well. However, as an additional credit, include one of these electrolyte-rich foods in your pre-walk meal.
The perfect walking working smoothie recipe
If you’re looking for a quick and healthy snack or snack before a walk, smoothies are an easy-to-digest way to energize your workouts. It’s also easy to keep all the ingredients you need at hand, so you don’t have to scramble at the last minute. When designing an ideal smoothie, Irwin tells you to include all three key nutrients: carbohydrates, protein, and fat to achieve a balanced diet.
In this case, it is served in the form of bananas, Greek yogurt and nut butter. “Just blend frozen bananas and provide one tablespoon of fat-free plain Greek yogurt for complex carbs and proteins, and one tablespoon of nut butter for healthy fats,” she recommends. If you don’t use dairy products, put them in one of the high-protein plant-based yogurts on the market, such as soy milk or kite hill almond-based high-protein yogurt.
You can use this simple formula to suit your taste and what you have at hand. Are you interested in bananas? Another frozen fruit sub. Did your child or roommate eat all the nut butter without your knowledge? Add flax seeds or avocados to increase fat. Just press the blend and get ready to hit the streets, treadmills, beaches, or wherever your walk takes you.
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