Bowl of power food for walking

10 Essential Power Foods To Fuel Your Walks

9 min read


07 Jun 2024

Things you'll learn here

  1. Why fuelling for your walk is important
  2. The 10 essential power foods to fuel your walks
  3. Top tips for stepping your way to success
  4. Get involved and step up!

Ready to take your walking routine to the next level? If so, you’re in the right place!

Walking is a fantastic way to stay active, clear your mind, and give your body a great workout. Whether you love a leisurely stroll or enjoy a brisk walk, one thing’s for sure—you need the right fuel to power each step.

Here, we're going to explore just which power foods can help get the most out of your walks. From protein-packed healthy snacks to muscle-reviving munchies, we'll cover the best foods to make you feel satisfied, energised, and nourished from the inside out.

Why fuelling for your walk is important

Woman eating healthy food

Fueling for your walk isn’t just about satisfying hunger. It's a strategic approach to workout that can make your walking experience more effective and help you hit your goals faster.

By loading your body with the right nutrients and energy sources, you'll be able to improve your performance, maintain stamina, and enjoy all the body-boosting benefits that walking has to offer.

So, why is fuelling for your walk so important? Let's take a look at the main reasons…

Sustained energy

Walking demands endurance, and that endurance relies on a steady supply of energy. By eating the right foods before and during your walk, you're providing your body with the fuel it needs to sustain activity.

Muscle recovery

Walking, even at a moderate pace, engages various muscle groups. With each step, your muscles work hard to propel you forward. 

By eating protein-rich foods, you're giving your muscles the necessary building blocks for repair and recovery. 

This helps prevent muscle fatigue and soreness during and after your walk, allowing you to recover faster and more efficiently.  


Walking isn’t just good for your body. It’s great for your mental health too.

Did you know? Walking is a mood booster. So, stepping isn’t just a physical activity; it's also a mood booster and stress reliever. 

Nutrient-dense foods, like leafy greens, nuts, and dark chocolate (yes, you read that right!), provide essential vitamins, minerals, and antioxidants that aid brain function and uplift your mood. 

Protein also helps with the production of neurotransmitters which in turn, helps regulate your thoughts and feelings.

By nourishing your body properly, you set the stage for a more enjoyable, positive, and rewarding walking experience (plus, who doesn’t like a pre-walk snack?).

If you don’t eat properly, your walks will be slower, less enjoyable and fatigue will set in early. With that experience, you’re less likely to keep it up long term.

Read: 4 Ways to Fall Back In Love With Exercise

The 10 essential power foods to fuel your walks

Woman eating for a walk

From providing sustained energy to skyrocket your muscle recovery, meet the best power foods to fuel your walks. And you may have some of them already at home.

Oh, just so you know, the amount of each food is written for both men and women.

Here they are, in no particular order…

1. Bananas

Why?: Bananas are ideal for fueling your walk due to their high carbohydrate content, providing quick energy. 

They also contain potassium, which helps prevent muscle cramps. They also contain tryptophan, an amino acid that can help regulate mood during your walk. A more contented person is going to push their walk further, get better results and enjoy it more.

How to have it: You can snack on a banana before your walk or add slices to dishes like oatmeal, smoothies, or yogurt. Get indulgent with some dark chocolate flakes or you can also add in some peanut butter and make a protein smoothie. 

How much? Aim for around 100 to 150g of bananas.

2. Greek yogurt

Why?: Greek yogurt is high in protein, which can help repair and build muscles after a walk.

How to have it: Enjoy a small cup of Greek yogurt topped with fresh berries or a sprinkle of granola for a nourishing snack.

How much? A small cup (about 150g) of Greek yogurt.

3. Nuts and seeds

Why?: Nuts and seeds are packed with healthy fats, fiber, and protein, offering satiety and sustained energy for a longer walk. Go for almonds which provide a good balance of healthy fats, protein, and fiber.

Try pumpkin seeds too as they are a good source of protein, healthy fats, and magnesium to aid recovery. Both nuts are an excellent snack choice to fuel your work and boost your nutritional profile.

How to have it: Prepare a small baggie with a mix of almonds and pumpkin seeds, and have it handy for a satisfying on-the-go snack.

How much: Try a 30-gram handful of pumpkin seeds and a small handful of almonds (about 20 to 30 almonds) to fuel your walk. 

Top tip: Here’s some useful info on the number of nuts to eat in a day.

4. Hummus

Bowl of hummus

Why?: Hummus is a great source of plant-based protein and dietary fiber, making it a filling and nutritious option to fuel your walk.

How to have it: Dip baby carrots, sliced bell peppers, or whole-grain crackers into a single-serve container of hummus for a refreshing snack with added crunch. 

How much: Enjoying around two to three tablespoons of hummus with vegetables or whole-grain crackers.

5. Berries

Why?: Berries are rich in antioxidants and vitamins, supporting immune health and recovery after a walk.

How to have it: Create a customizable fruit salad by combining a variety of berries such as strawberries, blueberries, and raspberries, and enjoy it during your walk for a burst of flavours and nutrients.

How much: A mixed portion of berries totaling around 1 to 1.5 cups.

6. Cottage cheese

Why?: Cottage cheese is low in fat and chock full of protein, helping to repair and rebuild muscles after a walk. It’s also one of the best dairy foods for weight loss due to being low in calories.

How to have it: Top a small bowl of cottage cheese with slices of fresh pineapple or peaches for a sweet and satisfying post-walk snack.

How much: The serving size is 1/2 to one cup of cottage cheese.

7. Edamame beans

Why?: Edamame is an excellent source of plant-based protein and fiber, providing energy and aiding muscle recovery after a walk. The perfect healthy snack before your walk.

How to have it: Steam some edamame and lightly sprinkle them with salt or a dash of soy sauce for a nutritious, great snack that can be enjoyed on-the-go.

How much: Approximately 1/2 to one cup of edamame beans (shelled).

8. Apple slices

Why?: Apple slices are a good source of natural sugars and dietary fiber, providing a quick energy boost during a walk.

How to have it: Pair apple slices with a tablespoon of almond butter or peanut butter for a delicious and filling snack that combines carbohydrates with healthy fats.

How much: One medium-sized apple or equivalent to around one cup of sliced apples.

9. Cherry tomatoes

Cherry tomatoes

Why?: Cherry tomatoes are rich in antioxidants and vitamins, supporting recovery and overall health after a walk.

How to have it: Enjoy cherry tomatoes as a refreshing and hydrating snack by themselves or pair them with a small portion of cheese or whole-grain crackers for more sustenance.

How much: Around one cup of cherry tomatoes.

10. Nut butter

Why?: Nut butter, such as almond butter or peanut butter, is rich in healthy fats, high protein content, and additional fiber. It can provide sustained energy and satiety.

How to have it: To enjoy this snack, simply slice an apple and spread a tablespoon or two of nut butter on the slices. This combination offers a balance of carbohydrates, healthy fats, and fiber to fuel your walk.

How much: Try one medium-sized apple and one to two tablespoons of nut butter, depending on your preference and caloric needs.

Top tips for stepping your way to success

It might feel like you don’t have time to add more steps to your day. But there are a ton of ways to do so without too much extra prep—and here they are.

Take the stairs

Skip the elevator or escalator and opt for the stairs whenever possible. Climbing stairs is a great way to quickly rack up the steps and engage your leg muscles.

Park farther away

Park your car farther away from your destination, whether it's at work, the grocery store, or a shopping mall. The extra distance will require more steps to reach your destination.

Walk or bike to nearby errands

If you have errands that are within a reasonable distance, consider walking or biking instead of driving. Not only will this add extra steps—but it's also an eco-friendly choice.

Get off public transportation a stop early

If you regularly use public transportation, consider getting off a few stops earlier and walking the remaining distance. This will add more steps to your daily routine.

Take walking breaks

Instead of sitting for long periods, take short walking breaks. Set a reminder to get up and walk around for a few minutes every hour.

Schedule walking meetings

Whenever possible, schedule meetings as walking meetings. Instead of sitting in a conference room, take a stroll outside while discussing business matters. 

It's a great way to get your steps in while being productive.

Use a pedometer or fitness tracker

Track your steps using a pedometer or fitness tracker. Keeping an eye on your step count can motivate you to take more steps throughout the day.

Set step goals

Challenge yourself to achieve a certain number of steps each day. Start with a realistic goal and gradually increase it over time.

Join a walking group

Find a local walking group or invite friends and family to join you for regular walks. Having a walking buddy or a supportive community can make stepping more enjoyable.

Break up sedentary time

Woman walking

Aim to break up long periods of sitting by standing up, stretching, or taking short walks. Even a few minutes of light movement can make a difference.

Isn’t it inspiring to see just how small changes can make a big difference?

How many steps should you take a day?

According to the World Health Organization (WHO) and the American Heart Association (AHA), adults should enjoy at least 150 minutes of moderate-intensity aerobic physical activity each week.

The number of steps a day as a general rule of thumb is 10,000. The 10,000 steps per day target has been popularised as a benchmark for an active lifestyle.

But, the best thing to do is start smaller, find your sweet spot, and increase your daily steps slowly over time. You’ve got this.

Get involved and step up!

At PhenQ we know that being active and eating well are some of the best things you can do for your body and mind. And getting those steps is taking you a step closer to the best version of yourself. Why not download our steps tracker to keep track of your progress?