ESPYou wouldn’t go to an appointment across town on an empty gas tank, well, fueling up before heading out for a brisk walk is equally important. Ideally, experts recommend you fuel up two hours before you exercise by hydrating with water, eating healthy carbohydrates and some lean fat.
• Carbohydrates: Provide sustained energy for your walk. Examples include whole-grain bread, oatmeal, fruit (e.g., bananas, apples), and yogurt.
• Protein: Helps repair and build muscle tissue. Examples include nuts, seeds, eggs, and lean meat.
• Healthy Fats: Provide energy and satiety. Examples include avocado, olive oil, and nuts.
• Timing: Aim to eat at least 30 minutes to 1 hour before your walk. If you're walking for a short distance (less than 30 minutes), you may not need to eat beforehand but for longer walks, consider eating a more substantial snack. Listen to your body. If you feel full or bloated, don't force yourself to eat.
• Hydrate: Drink plenty of water before, during, and after your walk.
