Adventures in Scotland

Walking is an excellent form of exercise, but you can really reap its benefits by ensuring you are eating the right foods for your workout. The key to your walking diet is to eat little and often. If you eat too much, you run the risk of feeling sluggish and not wanting to go any further, but eating too little can be equally dangerous as you need to keep your energy levels up when walking

Your walking diet isn’t just about what you eat while you’re on your walk. Eating the right foods before and after your walk is also important.

THINK OF WATER AND EXERCISE AS FOOD GROUPS IN YOUR DIET

Water helps flush our systems of waste products and toxins, yet many people go through life dehydrated – causing tiredness, low energy, and headaches. It’s common to mistake thirst for hunger, so staying well hydrated may also help you make healthier food choices.

Find a physical activity that you like to do and add it to your day, even if it’s just small changes like taking the stairs instead of the lift or walking for 20 minutes in your lunch break. The benefits of exercise are abundant and regular activity may even help motivate you to eat more healthily.

Food for walking

The amount you need to eat depends on how far you are walking, your age, weight and general fitness levels.

Water

Keeping hydrated is extremely important when walking. Make sure you carry plenty of water with you. You may also want to take some energy drinks with you to replace the salt you lose through sweating, but try to avoid drinks that have many additives. You can even make your own sports drink by mixing sugar and salt with water and some flavouring.

Before your walk

Some studies have shown that a short walk before breakfast is good for those who want to lose weight, but many people find they feel better if they have eaten. If you are going on a walk for more than 45 minutes, it’s very important that you eat a healthy breakfast before you set off.

A light breakfast that releases energy slowly is best, and this can include porridge or yoghurt with banana and other fruits. Everyone is different, so experiment with what works well for you and try to leave at least an hour before you set off on your walk.

During your walk

Make sure you take plenty of snacks with you to maintain your energy levels throughout your walk. This can include fruit such as:

• bananas – which are high in potassium and vitamin B6. Bananas help reduce muscle cramps and are easily digestible.
•  apples and oranges – provide valuable vitamins and carbohydrates.
• raisins and cranberries – these easily packable snacks are a good source of energy.

Nuts and seeds such as:

• trail mix – which includes nuts, raisins and sometimes chocolate.
• peanuts – these are an excellent source of protein.
• pumpkin and sunflower seeds – these are easy to carry and are high in energy.
• energy bars – these usually contain some form of nuts or seeds and provide protein and carbohydrates. You can even make your own energy bars to take with you. We make various energy ball recipes to provide as part of the packed lunch options for our guests.

Lunch

If you are going to sit down and have a rest and some lunch, go for some of the snacks above plus a food high in carbohydrates and protein. Opt for wholemeal versions of pasta, rice or bread where possible, as these are better for you. You might want to take a wrap or sandwich filled with healthy fillings such as cottage cheese and salad, fish, or lean, white meats such as chicken or turkey.

We make all the bread at Fraoch Lodge. More often than not we use a seeded granary recipe which always goes down well and is extremely nutritious. Some clients opt for alternatives or supplement their sandwiches with our homemade egg muffins, quiche or pasties.

After your walk

If you have walked for two hours or more, you’ll need carbohydrates and protein to help replenish your muscles. You could try a recovery drink, or make your own smoothie out of yoghurt or milk, fruit and honey. Or, have a snack combining both carbs and protein such as a bagel or oatcakes with peanut butter or low-fat cheese.

We always have cake o’clock back at Fraoch Lodge and have started to include some savoury choices too such as oatcakes, cheese and olives as not everyone is keen on the sugar hit from our bakes.

Raspberry and pine nut bars ready to be cut up for packed lunch or tea cakes