Fueling Up
What to eat before and after your cardio walk
Pre-Walk Breakfast:
- Carbohydrate source to top off glycogen energy stores
- Protein source to help build/repair muscle and reduce muscle soreness post-workout
- Examples:
- 1 cup plain yogurt + ½ cup blueberries + ¼ cup granola
- 2 slices whole grain toast with 1 tbsp. peanut butter + 1 hard-boiled egg
- ½ cup oatmeal + 1 banana + 1 cup skim milk
- Eat about 2-3 hours before activity
Post-Walk Snack:
- Fluid to restore any fluid loss/electrolytes
- Carbohydrates to replenish glycogen stores (muscle fuel)
- Protein to repair muscle and build muscle tissue broken down during exercise
- Immediately after walk:
- Water/electrolyte drink + banana
- 1-hour post walk:
- 16-20 oz. water or electrolyte drink with one of the following:
- Peanut butter sandwich on whole grain bread + 1 cup skim milk
- Fruit smoothie made with 1 banana, ½ cup strawberries and ½ cup plain yogurt
- 2 slices turkey + 1 slice cheese + 7-10 whole grain crackers
- First meal post-walk:
- Protein + starchy carbohydrate/whole grain + non-starchy vegetables
- Examples:
- 3-4 oz. grilled chicken + small sweet potato + asparagus
- Stir fry with 1 cup brown rice + ½ cup black beans + carrots, peppers and broccoli
Lauren Blake is a registered dietitian nutritionist and wellness health coach at The Ohio State University Wexner Medical Center. Feedback welcome at gbishop@cityscenemediagroup.com.
