Walking with the Right Fuel

By Natalie Kretzer, Nutrition Specialist for Richmond Balance
If you have just begun a walking or running program, you may be wondering what you should eat to feel and do your best. Training is definitely important, but if you don’t train with the right fuel in your body, it can be really tough. There are a couple things that are really important to focus on such as timing and composition of meals, hydration, and your body’s caloric needs.

One of the biggest concerns most people have about their food and exercising, is when they should consume their meals and snacks. Most people do not tolerate eating a large meal immediately before exercising. If you like to walk in the morning, your body needs fuel after it has been in the fasting mode since the night before. Even if you aren’t really hungry, a small snack will help you get the most out of a training session. A glass of orange juice, a small banana, or a granola bar should be enough if you are going to walk right after waking up. If you have time to eat a larger meal and then wait one to three hours to take your walk (whether this is after breakfast, lunch, or dinner), make sure that you fuel with easily digestible, low fat foods. Some foods that you normally eat will not digest well before a walk or run. For example, beans are a great source of nutrients but they would not be an ideal pre-work out food due to their high fiber content. Instead, choose items like bagels, peanut butter, fresh fruit, and yogurt. Most of the foods you choose before you exercise should also be low fat as too much fat can slow down digestion and keep food in your stomach when you want to be running. The foods you eat after your work out are critical to how well your body recovers from the exercise. There is a window of about 60 minutes after you exercise when you can fully replenish your body’s carbohydrate stores in the muscles. A high carbohydrate snack with a small amount of protein after you walk is ideal. Great options are a slice of wheat bread with peanut butter, yogurt with fresh fruit, or an apple with almond butter.

While the food you eat is critical, it will not be enough to get you through a walk or run if you aren’t well hydrated. Your body needs plenty of water to deliver nutrients to your working muscles and to cool off your skin through sweating. A good idea is to drink about 4-8oz. of water every 15-20 minutes to ensure that you have enough fluid. If you are walking or running for an extended period of time, a sports drink that provides some calories and electrolytes would be a great choice to provide fuel to your working muscles. Even in the time before you train it is important to drink lots of water. An easy way to do this is to carry a water bottle with you so you are reminded that you need to be drinking.

Lastly, another thing to think about is how much food your body needs now that you are walking or running. Keep in mind that each mile you cover, you burn about 100 calories. So, if you are looking to lose weight, you can keep eating the same amount as you were before and you will see a gradual weight loss. If you are just trying to maintain your weight, then you will need to add in an extra snack to provide your body with additional fuel. Regardless of whether you are looking to lose or maintain your weight, remember that a diet rich in whole grains, fruits, vegetables, low fat dairy, and lean meats will be a diet that can fuel you to get the most out of your exercise by helping you feel your best.