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How to Maintain Energy Levels for Long Walks - Genetic Nutrition

How to Maintain Energy Levels for Long Walks

, 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.

The Importance of Sustaining Energy

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.

Pre-Walk Nutrition

Balanced Meals

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:

  • Whole grain toast with avocado and eggs
  • A bowl of oatmeal topped with berries and nuts
  • Greek yogurt with honey and a banana

Carbohydrate Loading

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.

Hydration

Importance of Hydration

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.

Hydration Tips

  • Pre-Walk: Drink at least 16-20 ounces of water an hour before.
  • During the Walk: Carry a water bottle. Take small sips regularly. Aim for about 7-10 ounces every 20 minutes.
  • Post-Walk: Rehydrate with 16-24 ounces of water for every pound of body weight lost during the walk.

Electrolyte Drinks

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:

  • Gatorade
  • Nuun Electrolyte Tablets
  • Pedialyte

During the Walk: Energy Supplements

Energy Gels and Chews

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:

  • GU Energy Gels
  • Clif Shot Bloks
  • Honey Stinger Energy Chews

Protein Bars

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:

  • RXBAR
  • KIND Protein Bars
  • Quest Protein Bars

Nuts and Dried Fruits

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:

  • Almonds and dried apricots
  • Cashews and dried cranberries
  • Walnuts and dried mango

Trail Mix

Trail mix combines nuts, dried fruits, and sometimes chocolate or seeds, offering a mix of macronutrients for sustained energy.

DIY Trail Mix Recipe:

  • 1 cup almonds
  • 1 cup cashews
  • 1 cup dried cranberries
  • 1/2 cup dark chocolate chips
  • 1/2 cup sunflower seeds

Hydration Supplements

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:

  • Liquid I.V. Hydration Multiplier
  • Ultima Replenisher Electrolyte Powder
  • Nuun Sport Hydration Tablets

Post-Walk Recovery

Recovery Nutrition

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:

  • Grilled chicken with quinoa and roasted vegetables
  • Smoothie with protein powder, spinach, and mixed berries
  • Peanut butter and banana sandwich on whole grain bread

Stretching and Rest

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.

Supplements for Sustained Energy

B Vitamins

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:

  • Nature Made Super B-Complex
  • Garden of Life Vitamin B Complex
  • Solgar B-Complex "100"

Iron

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:

  • Ferrous Sulfate
  • Nature's Bounty Gentle Iron
  • MegaFood Blood Builder

Omega-3 Fatty Acids

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:

  • Nordic Naturals Ultimate Omega
  • Nature Made Fish Oil
  • Viva Naturals Omega-3 Fish Oil

Magnesium

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:

  • Natural Vitality Calm Magnesium
  • Doctor's Best High Absorption Magnesium
  • Nature Made Magnesium Citrate

Practical Tips for Long-Distance Walking

Plan Your Route

Knowing your route and the distance you'll be walking can help you prepare adequately. Plan rest stops where you can hydrate and refuel.

Dress Appropriately

Wear comfortable, moisture-wicking clothing and sturdy walking shoes. Dressing in layers can help you adjust to changing temperatures.

Listen to Your Body

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.

Keep a Steady Pace

Maintain a steady, comfortable pace to conserve energy. Avoid starting too fast, as this can lead to early fatigue.

Conclusion

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.

For all your protein and supplement needs, visit Genetic Nutrition!

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