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Tip #1: Think of Food as Fuel

Always think of eating as refueling your body. High carbohydrate-low fat meals are the best fuel. Concentrate on eating slow burning carbohydrates such as fruits and vegetables and whole grains to keep your energy supply balanced.

These foods provide energy as well as vitamins and minerals, and are stored in the muscles as glycogen. During exercise, these glycogen calories are burned to meet your body's energy needs. Protein is an important part of your recovery. Don't make the mistake of trying to eat low fat by cutting out all sources of protein. Try to include foods such as legumes, low fat dairy, chicken and fish. The current general guidelines are that a person's diet should be 50%-70% carbohydrates, 15%-20% protein, and no more than 20%-25% fat.

During long walks it is very important to keep your energy stores up. Experiment with foods that you can carry along to keep you feeling strong. Each walker has their own preference of what works for them. Some people like sports nutrition bars while others prefer fruit.
 

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