Your Diet For a Challenge Walk

Challenge walks, Diet -

Your Diet For a Challenge Walk

A number of people have got in touch regarding to their diet in both the build up and during the Challenge Walks. I am certainly not a dietary expert, but here are my ‘top tips’ –

Build up -

1. Keep a balanced diet with at least 2 different types of food at each meal as you build up to the challenge walk.

2. Eat smaller more frequent meals. Four to five are better for you than three big meals as it is easier for your body to digest smaller amounts.

3. Eat fresh, rather than processed meals. Shop at the grocery store for fresh fruit, veggies, dairy, etc.

4. For three days before the challenge walk eat high-carbohydrate meals such as pasta.

5. Most importantly, do not change your diet significantly in the week before the marathon. Practice good eating habits in the prior months and increase your favourite complex carbohydrate the three days before the event.

5. Hydrate and drink lots of water as you build up to the challenge walk and cut back on the caffeine a little.

During the walk:

6. While walking be sure to hydrate yourself. Do not let yourself get thirsty, as it is too late. But don’t overdrink as this washes out salts from you body. To compliment your water during the walk have a couple of energy drinks.

7. Eat enough during the walk. This is not a time for worrying about having too many calories! So eat chocolate, sweets and nuts to keep your energy levels.
After the walk:

8. Protein - you want a light protein-rich meal that is easy to digest and won’t leave you feeling sluggish. Try a yogurt smoothie. You are looking for Protein that is low in fat and are easy on your digestive tract. Low-fat cheese is a good source of protein for post-workout recovery.

9. Carbohydrates - Try some fruit, like oranges or watermelon post walk. You could also eat some crackers. You should strive to eat twice as many carbohydrates as protein in your post-workout meal.

10. Dreaming about a hot shower at the end of your walk? Make it cold and you will benefit a lot more. Having a cold shower shrinks the swelling that has occurred during your walk. If you can handle a cold bath, even better - adding ice cubes will really do the trick. Save the hot shower or bath for a few hours later.

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