Eating Right for Power Walking



What you eat will affect your walking activity. Your body needs the right amount of carbohydrates, protein, fat, vitamins, minerals and fluid to fuel it both before and after power walking.

Fuel for Before Walking

Eating the right amount of balanced nutrients before exercise can give you the energy, endurance and strength needed to finish your workout strong. Look for foods:

  • High in carbohydrates to provide energy for your muscles.

  • Adequate in protein to build and repair muscle tissues and reduce post-exercise soreness.

  • Low in fat and fiber to ensure optimal digestion.

  • Fuel Your Body For Recovery

  • After exercise, your body may be lacking the energy and nutrients it needs to recover. It’s crucial to replace those nutrients lost with a nutrient-rich snack or meal within 15 minutes to an hour of your workout.

The goals of recovery include the following:

Replace muscle fuel utilized during your workout with complex carbohydrates. Provide lean protein to aid in repair of damaged muscle tissues and to stimulate the development of new tissues.

Ideas for Pre & Post Workout Snacks

  • Peanut butter & honey on toast + low-fat cottage cheese.

  • Fruit & yogurt smoothie + low-fat granola.

  • Low sugar oatmeal with almonds + low-fat milk + banana

  • Low-fat tuna melt sandwich (whole grain bread) + fruit cup + fat-free yogurt.

  • Whole wheat pita sandwich with turkey & veggies + pretzels + low-fat milk.

Drink Water!

Begin with drinking water during the day and within the hour before exercise. Rehydrate after your walk to replace fluids lost.


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