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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
What we eat before and after a walk or any workout, to say, matters a lot, as it impacts our workout and recovery after that.
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Before a brisk walk, have a small snack 30–60 mins prior to maintain steady energy.
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Banana with almond butter, soaked almonds, whole-grain toast with peanut butter.
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Avoid greasy or sugary foods; they’ll weigh you down or spike your energy, then drop it.
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Hydrate with water, electrolyte water, or a splash of lemon juice.
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After your walk, replenish with a balanced carb + protein meal within 45 mins post walk.
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Try: egg veggie wrap, Greek yogurt with berries, paneer & veggie salad.
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For longer walks (60+ mins), include electrolytes like salted coconut water or salted lemon water.
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Anti-inflammatory foods, such as turmeric milk, blueberries, or walnuts, can help speed recovery.
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Rest, rehydrate, and refuel. Don’t skip post-walk nutrition, as it fuels muscles. Smart snacking keeps your walks stronger, longer, and more enjoyable.
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