By Gill Stewart at
This month’s tip is on nutrition. How do you fuel yourself before, during and after a walk?
It is best to eat at least 1 hour before a walk and keep it something light and easily digestible on the stomach. Something like oats with dried fruit and nuts, wholegrain toast and peanut butter or scrambled egg. These are high energy foods with slow release carbs and protein to help balance energy levels throughout the walk. If you are walking for an hour you probably won’t need to eat during the walk but anything longer than an hour and half you may want to snack on something like trail mix. This is easy to make yourself and consists of nuts, seeds and dried fruit which you can snack on handfuls regularly to keep your energy levels topped up.
Longer challenge walks or runs require a bit more planning on what you decide to eat. You will need to trial out different foods as you may find that you can’t stomach certain foods during the walk or run and the last thing you want on challenge day is an upset stomach!
Always make sure you are well hydrated before during and after any walk. Fatigue can be a sign of dehydration.
Gill from HQ remembers something as simple as marmite sandwiches at a feed station were a godsend when she was running her long distance events many years ago and at the Purbeck festival recently one of the leaders used squeezy sachets of baby food!
For post walk nutrition (apart from cake and coffee at the nearest café) you should consider topping up your hydration levels with water. A fruit smoothie with natural yoghurt and a spoonful of nut butter is a good way to replenish the glycogen in the muscles after a strenuous workout.
We are now working with a company called Mountain Fuel (founded by Rupert Bonnington – son of Chris) they have devised a balanced sports nutrition system designed to provide the body with the nutrition and energy to cope with any type of physical activity. Also ideal to keep in your backpack on a long walk.
The Mountain Fuel system provides sustained energy and recovery whilst also providing the vitamins, amino acids and minerals your body needs to perform at its best, taking the guesswork out of your fuelling needs.
Check out the range at NWUK Store and take advantage of your Members Discount.