Pre and Post Walk Meal Strategies for Winners

When you talk about an early morning walk that lasts anywhere from 30 to 60 minutes, you don’t really need to pack up on your calorie bank since the body would be focused on walking while the food remains without being digested.


Pre-Walk Meal

However, since your body is coming out of a night-long fast, you need to have that little zest of energy, like from a breakfast drink so that it has the power to execute your intense walking session without being fatigued easily. A few suggestions for your pre-walk snack would be any one of the below:

  • A cup of coffee splashed with some almond milk
  • Some fresh fruit juice
  • Half a banana
  • A single toast with a light smearing of cheese
  • Just a handful of trail mix.
  • A small bowl of oatmeal.


Post-Walk Meal

After an intense hour-long brisk walking session or half an hour of hill walking, your body needs to build up on lost nutrients and repair itself. You would need to take some carbs and a small helping of fat to keep those energy levels up for the day.


JoEllen Kaufman, a renowned specialist on lipids and a licensed dietitian who focuses on exercise physiology and nutrition suggests a comprehensive and tight package of energy to rebuild your body after a power walking session.
For example, a lettuce wrap containing an ounce of turkey or chicken, a splash of mustard, some crunchy veggies like a pepper or a cucumber would make for a comprehensive post walk meal. Don’t forget to drink water mixed with some lemon or orange. The added Vitamin C helps repair muscles post walking.



Of course, energy needs and food preferences vary from person to person. Keep mixing it up and experimenting with your food before and after a workout and observe how your body responds. Keep checking your weight on a daily basis. Over time, you would get an idea of how your body works out the calorie intake and be able to decide what works best for you.