Walking is an ideal exercise for people who want to improve their physical fitness. It is a form of aerobic exercise that can help you lose weight, improve your heart health, reduce risk of chronic diseases, and boost your mood.

If you are planning to go for a walk, it is important to fuel your body with the right type of food. Proper nutrition before and after your walk can help you perform better, recover faster and reduce the risk of injury.

In this article, we will provide you with some tips on what to eat before and after your walking routine.

What to Eat Before Walking?

The key to a successful walking workout is to eat the right type of foods that will provide you with energy, without leaving you feeling heavy or sluggish. Here are some tips on what to eat before walking:.

1. Carbohydrates

Carbohydrates are the primary energy source for your body. They are important for fueling your muscles during exercise. Eating foods that are high in complex carbohydrates will provide you with sustained energy throughout your walk.

Good sources of complex carbohydrates include:.

Whole grains like oats, brown rice, quinoa, and barley
Fruits like apples, bananas, and berries
Vegetables like sweet potatoes, carrots, and beets

2. Protein

Protein is important for repairing and building muscles. Combining a moderate amount of protein with your carbohydrates can help your body to use the energy more efficiently.

Good sources of protein include:.

Chicken, turkey, or fish
Nuts and seeds
Legumes like beans, lentils, and chickpeas
Low-fat dairy products like yogurt, milk, and cheese

3. Water

Hydration is crucial before, during, and after exercise. Drinking water before your walk can help to prevent dehydration and cramping. It is recommended to drink at least 16-20 ounces of water 2-3 hours before your walk.

4. Timing

It is important to allow enough time to digest your food before starting your walk. A good rule of thumb is to eat your meal or snack at least 30 minutes before your walk.

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What to Eat After Walking?

After your walk, you want to eat foods that will help with recovery and replenish your energy levels. Here are some tips on what to eat after walking:.

1. Carbohydrates

Consuming carbohydrates after your walk can help to replenish your glycogen stores which can be depleted during exercise.

Good sources of carbohydrates include:.

Fruits like bananas, apples, and berries
Whole grains like brown rice, quinoa, and whole-wheat bread
Vegetables like sweet potatoes, carrots, and beets
Lentils and beans

2. Protein

Protein is important after exercise to help with muscle recovery and growth.

Good sources of protein include:.

Chicken, turkey, or fish
Nuts and seeds
Legumes like beans, lentils, and chickpeas
Low-fat dairy products like yogurt, milk, and cheese

3. Water

Hydration is crucial after exercise to help replenish fluids lost during physical activity. Drink at least 8-10 ounces of water after your walk and continue to drink fluids throughout the day.