Should You Snack Before or After Your Walk?

Whether you’re a seasoned walker or just starting your fitness journey, the question of when to eat around exercise is common. Research shows that your body’s responses to exercise can differ based on whether or not you eat before exercise, though the optimal timing depends on several factors including your personal fitness goals, planned workout duration, and any underlying health concerns.

The Case for Pre-Walk Snacking

For workouts lasting longer than 60 minutes, consuming carbohydrates beforehand can help maintain energy levels and prevent glycogen depletion. If you’re planning a longer or more intense walk, eating something light 30-60 minutes beforehand can be beneficial.

The American Heart Association recommends fueling up with healthy carbohydrates such as whole-grain cereals, whole-wheat toast, low-fat yogurt, fruits and vegetables before exercise. Good pre-walk options include a banana, a small handful of nuts, or a piece of toast.

For endurance activities, research has shown benefits of eating a high-carb meal three to four hours before exercise, though there may also be benefits to consuming carbs in the hour before exercise for long-duration events.

When Post-Walk Snacking Works Better

For shorter-duration exercise lasting less than an hour, studies have shown no significant difference in performance between those who ate before exercise and those who did not. The American Heart Association notes that even short activity sessions of 10-15 minutes can be beneficial, and these brief walks typically don’t require pre-fueling.

After exercise, your body works to rebuild glycogen stores and repair muscle proteins. Research suggests that eating the right nutrients soon after exercising can help your body do this faster. The International Society of Sports Nutrition recommends eating high quality proteins and carbs within 2 hours of exercising.

The Psychology of Snack Timing

Interestingly, research from the University of Nebraska-Lincoln found that people are more likely to choose healthier snacks when they decide what to eat before exercising rather than immediately after. Participants who chose their snack before exercising were about 33.5% more likely to choose an apple, while those choosing after exercise were 39% more likely to choose a brownie.

Listen to Your Body

Your body stores approximately 2,000 calories as glycogen and much more in body fat, allowing you to exercise even if you haven’t eaten for hours. There are no hard-fast rules when it comes to exercise nutrition timing, and what works best depends on your individual digestive system and the type of workout you’re doing.

For most casual walkers, the decision comes down to personal preference and energy levels. If you feel low on energy or haven’t eaten in several hours, a light pre-walk snack can be helpful. If you’re planning a short, leisurely walk and feel fine, save the snack for afterward to aid in recovery.

Staying Hydrated

Regardless of when you choose to snack, proper hydration is essential. The American Heart Association recommends drinking water before, during, and after exercise, and suggests adding lemon, lime, or cucumber slices for flavor.

Walking After Big Meals: The Digestion Connection

Many people instinctively know that a gentle walk after a large meal can help with digestion, and research supports this age-old wisdom. Walking after eating jumpstarts digestion and helps your meal go down easier, according to Dr. Chris Damman, a gastroenterologist at the University of Washington.

Body movement can aid your digestion by promoting stimulation of the stomach and intestines, causing food to move through more rapidly. A 2021 study found that adults with a history of stomach bloating who walked for 10 to 15 minutes after every meal reported fewer stomach problems, including belching, flatulence, and bloating after four weeks.

Post-meal walking can also help regulate blood sugar levels by allowing muscles to act as “sponges for the blood glucose” that the gut absorbs into the bloodstream. Research shows that as little as 2 to 5 minutes of post-meal walking can help lower blood sugar, though longer walks provide greater benefits.

The timing matters too. Walking as soon as possible after a meal is more effective for weight loss than waiting one hour after eating, because it limits the blood sugar increase by consuming glucose during the walk. You want to head out within about a half hour after eating, when you’re digesting your meal and the glucose is hitting your bloodstream.

The Bottom Line

Walking is one of the simplest ways to get active and stay active, with research showing it can have a significant impact on your health by lowering your chances of heart disease. Whether you choose to snack before your walk, after your walk, or take a gentle stroll after a big meal to aid digestion, the most important thing is that you’re moving your body regularly.

The American Heart Association recommends at least 150 minutes of moderate-intensity physical activity per week, which can be broken into manageable segments like 10 minutes of brisk walking after meals.

Disclaimer: This article is for informational purposes only and is not intended as medical advice. Consult with your healthcare provider before making significant changes to your diet or exercise routine, especially if you have underlying health conditions or take medications that may affect blood sugar levels.