How to Maintain Energy Levels for Long Walks
, by Sandesh Prasannakumar, 11 min reading time
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, by Sandesh Prasannakumar, 11 min reading time
Walking for long can be such a beneficial practice for better heart health, for the mood, as well as to also discover the outside world. But sustained energy levels may become an issue when walking long distances non-stop. Diet, including both fluids and energy-enhancing foods, is an important factor in being able to maintain one’s energy on the trail. This article will therefore look at some of the practices and substances that can be used to ensure that the energy levels of the body are maintained while undertaking long walk.
Endurance walking entails a continuous energy utilization so that muscles can continue to perform without getting tired. If you fail to manage your energy, your performance is likely to drop, get fatigued, and muscle cramps are very imminent. Knowing the proper nutrition can make a lot of difference as to how comfortable one can be when walking and in general health.
It is wise to start your walk well fed, with a balanced meal, so that the energy will not wane halfway through the walk. Carbohydrates, proteins, and fats are a must-have, and their proportions may vary with the intensity of the person’s activities during a particular day. Carbohydrates replenishes energy needs, protein helps in building and repairing muscles and fats as the long-term energy resource.
Example Pre-Walk Meal:
For more extended sessions, it is advisable to carbohydrate load the day before the activity is to be done. This involves increasing your intake of foods rich in complex carbohydrates, such as whole grain products, beans, and starchy vegetables. It is helpful in order to achieve loaded glycogen storages in your muscles, which will act as an easily accessible source of energy.
Proper hydration is crucial. This helps in maintaining energy levels during long walks. Dehydration can lead to fatigue, decreased coordination, and muscle cramps. Drink plenty of water before, during, and after your walk.
Electrolyte drinks benefit long walks. This is especially true in hot weather. These can replace lost electrolytes like sodium, potassium, and magnesium, which are essential for muscle function and energy production.
Popular Electrolyte Drinks:
Energy gels and chews are convenient sources of carbohydrates that can provide a quick energy boost during long walks. They are easy to carry and consume on the go.
Popular Energy Gels and Chews:
Protein bars can offer a balance of carbohydrates and proteins, making them a good option for sustained energy. Look for bars with natural ingredients and moderate sugar content.
Recommended Protein Bars:
Nuts and dried fruits are excellent sources of healthy fats, proteins, and natural sugars. They provide a steady release of energy and are easy to pack.
Nut and Fruit Mix Ideas:
Trail mix combines nuts, dried fruits, and sometimes chocolate or seeds, offering a mix of macronutrients for sustained energy.
DIY Trail Mix Recipe:
In addition to water and electrolyte drinks, hydration supplements like hydration tablets and powders can be added to your water to enhance hydration and energy levels.
Popular Hydration Supplements:
After a long walk, it's essential to replenish your body's energy stores and aid in muscle recovery. A meal or snack that includes carbohydrates, proteins, and fats can help with recovery.
Post-Walk Meal Ideas:
In addition to nutrition, proper stretching and rest are vital for recovery. Gentle stretching can help prevent muscle stiffness, and adequate rest allows your body to repair and rebuild.
B vitamins, particularly B12 and B6, play a crucial role in energy production. They help convert the food you eat into energy your body can use. Consider a B-complex supplement if you find it challenging to get enough B vitamins from your diet.
Popular B Vitamin Supplements:
Iron is essential for oxygen transport in the blood. Low iron levels can lead to fatigue and decreased endurance. If you're prone to iron deficiency, consider an iron supplement after consulting with your healthcare provider.
Recommended Iron Supplements:
Omega-3 fatty acids, found in fish oil and flaxseed oil, can help reduce inflammation and support overall energy levels. They are beneficial for cardiovascular health and muscle function.
Popular Omega-3 Supplements:
Magnesium plays a role in over 300 enzymatic reactions in the body, including those involved in energy production. It also helps with muscle relaxation and can prevent cramps.
Recommended Magnesium Supplements:
Knowing your route and the distance you'll be walking can help you prepare adequately. Plan rest stops where you can hydrate and refuel.
Wear comfortable, moisture-wicking clothing and sturdy walking shoes. Dressing in layers can help you adjust to changing temperatures.
Pay attention to how your body feels during the walk. If you start to feel fatigued, dizzy, or overly thirsty, take a break, hydrate, and refuel.
Maintain a steady, comfortable pace to conserve energy. Avoid starting too fast, as this can lead to early fatigue.
Maintaining energy levels during long walks involves a combination of proper nutrition, hydration, and the use of appropriate supplements. By understanding your body's needs and planning accordingly, you can enjoy the benefits of long-distance walking without experiencing undue fatigue. Incorporating energy gels, protein bars, nuts, dried fruits, and hydration supplements can provide the necessary fuel to keep you going. Remember, a well-prepared walker is a successful and happy walker.
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