THE RIGHT FOOD for your walking workouts
Dietitian Brooke Delfino answers frequently-asked questions.
Q: Should I eat or not eat before my walking workout?
If you’re walking for less than an hour, you don’t necessarily have to eat beforehand. Going for a walk before brekkie, for instance, can help the body burn fat simply because it can’t immediately use food as fuel. In fact, our muscles store enough energy for about 90 minutes of exercise, so you should have no issue taking an early-morning walk on an empty stomach.
If you plan to be active for more than an hour, or if you want to step up the intensity, you can prime your body for success by eating a small snack before exercising.
Q: What should I eat for fuel?
The best foods for exercise should include carbs and be easy to digest. Stick to simple foods, such as a small bowl of porridge, a slice of toast or a banana. You will also want to steer clear of fatty foods, which the body is slow to digest and can leave you feeling uncomfortable.
Q: What are the best foods to eat after a big walk?
You need to replenish your body’s energy stores after lengthy or strenuous physical activity. Your best strategy to properly refuel is to eat a snack or a meal about 30 minutes to two hours after exercising. Within that timeframe, your body will direct the food straight towards muscle repair. Here are a few examples of good choices:
• Poached eggs on wholegrain toast
• Banana smoothie made with reduced-fat milk
• Small bowl of natural yoghurt, fruit and untoasted muesli
• Wholegrain toast topped with mashed banana or avocado
• Tuna and salad sandwich.