The Nutrition That Supports Your Health and Energy for your Regular Walking
Throughout May, we’ve looked at walking as a powerful way to improve your health. We’ve talked about:
- why walking works
- how alignment changes everything
- how to move without pain
- and how to build consistency
There’s one piece that’s often overlooked. What you eat and drink, because walking regularly without supporting your body nutritionally will only take you so far. If you want to:
- maintain a healthy body weight
- feel energised
- support your body properly
- and actually see results
Then your nutrition has to support your movement.
Walking Uses Energy — And Your Body Needs Fuel
Walking might feel simple but your body is still working. To meet the recommended 150 minutes of activity per week, your body needs a consistent supply of energy. That energy comes primarily from carbohydrates.
Carbohydrates are your body’s preferred fuel source for movement. Without enough of them, you may notice:
- low energy
- fatigue during or after walking
- increased hunger later in the day
- reduced consistency
This is where a lot of people go wrong. They try to move more…but eat less and the body pushes back.
Carbohydrates: Not the Enemy — The Fuel
There’s a lot of confusion around carbohydrates. Carbohydrates are essential for energy. Missing a food group reduces the nutrition you receive from your diet. For regular activity like walking, they are essential. The key is choosing the right types. Focus on slow-release (low glycaemic) carbohydrates, such as:
- oats
- whole grains
- vegetables
- beans and lentils
- fruit
These provide steady energy without causing sharp spikes and crashes in blood sugar. This helps you:
- maintain energy levels
- manage body weight
- reduce cravings
- support consistent movement
Protein: Supporting Muscle and Reducing Hunger
Walking may not feel like strength training but your muscles are still working and over time, your body adapts. To support that adaptation, protein is important. Protein helps:
- repair and maintain muscle
- support recovery
- reduce hunger after exercise
Without enough protein, people often feel:
- hungrier after walking
- less satisfied
- more likely to snack
Good sources of protein include:
- eggs
- fish
- lean meats
- dairy
- legumes
- tofu and plant-based options
You don’t need extremes, you need consistency. For women past menopause who have lower levels of oestrogen, our growth hormone, it is important to eat sufficient protein in your diet. Our recommended amount of protein is 17% of our total daily calories or 1g of protein for each kilogram of bodyweight.
Hydration: The Most Overlooked Factor
Hydration is often ignored — especially with lower intensity exercise like walking, but your body still loses fluid and even mild dehydration can affect:
- energy
- concentration
- physical performance
- recovery
As a simple guide:
- around 500ml of water before activity
- around 500ml per hour during
- around 500ml after
If you’re walking for longer than an hour, or in warmer conditions, an electrolyte or energy drink will be helpful to maintain concentration. When walking 10k, playing tennis or golf for a few hours at a time water is not enough. Just because it doesn’t feel intense doesn’t mean your body isn’t working.
Managing Body Weight the Right Way
A lot of people approach walking for weight loss and it can absolutely help, but the key isn’t just burning calories. It’s creating a system your body can sustain. That means:
- consistent movement
- steady energy intake
- balanced meals
- avoiding extreme restriction
Using slow-release foods helps manage blood sugar levels, reducing insulin spikes and supporting better appetite control. That’s what allows you to:
- feel in control
- maintain your weight
- and support long-term health
Why Movement and Nutrition Need to Work Together
Exercise and nutrition are often treated separately, but they work together. If you’re:
- walking regularly
- but under-fuelling
You’ll struggle with:
- energy
- consistency
- recovery
If you’re:
- eating well
- but not moving
You miss the physical benefits of exercise. It’s the combination that works.
Where My Approach Differs
Most people are given general advice such as eat this nutrition plan I’ve preapared, avoid that food or food group, or just move more.
But it’s not personalised. That’s where my work comes in. Through an Honest Body Assessment, I look at:
- how your body is moving
- how it’s responding to exercise
- what it needs physically
- and how nutrition supports that
Not with strict rules but with guidance that fits you, specifically:
- your body
- your lifestyle
- your preferences
- your goals
Because that’s what creates real, lasting change. You understanding your own body.
The Outcome You’re Really Looking For
This isn’t just about walking more or eating better.
It’s about:
- feeling energised
- moving without discomfort
- managing your weight without extremes
- feeling confident in your body again
That comes from understanding what your body needs — not guessing.
Final Thought
Walking is a powerful tool for your health, but it’s only part of the picture. If you want to get the most from it:
Fuel your body properly.
Support it with protein.
Stay hydrated.
And build habits you can sustain.
Because long-term health doesn’t come from extremes. It comes from consistency — supported in the right way.
Read: Diet quality in late midlife is associated with faster walking speed in later life in women