What is the best food to eat on a walk?

October 29, 2025 •

4 min read

According to sports dietitians, selecting the right fuel is essential to avoid 'hitting the wall' during prolonged physical activity. This makes understanding what is the best food to eat on a walk crucial for maintaining energy and enhancing your overall walking experience.

Quick Summary

This guide details ideal portable snacks for walks, focusing on balancing carbohydrates, proteins, and healthy fats for sustained energy. It covers options for different walk durations and intensities, emphasizing the importance of hydration.

Key Points

Balance Macronutrients: For sustained energy, choose snacks that balance carbohydrates for quick fuel, protein for muscle support, and healthy fats for lasting satiety.
Prioritize Hydration: Drinking enough water is crucial for preventing fatigue and cramps, especially for longer or more strenuous walks. Electrolyte drinks are helpful for intense, sweaty excursions.
Match Food to Walk Duration: Short walks require light, simple carbs like fruit, while longer walks benefit from more substantial, calorie-dense snacks such as trail mix, energy balls, or sandwiches.
Focus on Portability: Opt for lightweight, non-perishable, and easy-to-eat options. Items like nuts, jerky, and fruit leather are great for minimizing mess and carrying convenience.
Listen to Your Body: Avoid discomfort by eating when you feel hungry, dizzy, or sluggish. Experiment with different foods on shorter walks to see what works best for you before a longer trip.
Pack a Variety of Flavors: To avoid 'flavour fatigue' on longer walks, pack a mix of sweet (dried fruit) and savory (jerky, cheese) snacks to keep your palate satisfied.
Convenience is Key: Opt for foods that require minimal preparation on the trail, like pre-made energy bars or snack mixes, so you can focus on your walk.

Fueling Your Walk: The Key Nutritional Components

Just like any form of exercise, the right nutrition is essential for walking. The best foods provide sustained energy, are easy to digest, and are portable enough to carry without hassle. A balanced approach involves combining complex carbohydrates for steady fuel, a little protein for muscle support, and healthy fats for lasting satiety.

Carbohydrates: The Primary Energy Source

Carbohydrates are the body's main and fastest-acting fuel source, especially important for physical activities like walking. Opt for complex carbohydrates over simple sugars to avoid energy spikes and subsequent crashes. Whole grains, oats, and dried fruits release energy slowly, providing a consistent power source for your muscles.

Protein: For Muscle Support and Satiety

While carbohydrates provide immediate energy, a small amount of protein helps with muscle repair, reduces fatigue, and keeps you feeling full for longer. Protein is especially beneficial for longer walks, but even a short stroll can benefit from a snack that includes it. Options like nuts, jerky, or nut butter are excellent choices.

Healthy Fats: Long-Lasting Fuel

Healthy fats provide a concentrated, slow-burning energy source that is perfect for endurance and prolonged walks. A small amount of healthy fats can enhance satiety and help you feel energized for the duration of your walk. Nuts, seeds, and nut butters are excellent sources.

Hydration: The Most Important Element

Often overlooked, proper hydration is arguably the most critical aspect of fueling any walk. Dehydration can lead to fatigue, muscle cramps, and headaches, even on a moderate walk. Water is best for shorter walks, but for longer, more intense, or hot-weather excursions, consider an electrolyte drink to replace lost salts.

Best Food Options for Different Walk Durations

Short Walks (30-60 minutes)

For shorter, lower-intensity walks, you likely don't need a heavy snack. A light, easily digestible carbohydrate-based option is best to prevent any stomach discomfort. Fruit, in particular, offers quick energy and hydration.

Small fruit: A banana, apple, or a handful of berries can provide a quick, natural energy boost.
Granola bar: Choose a bar that is low in added sugar and contains whole grains for steady energy.
A few dates: Dried dates offer a natural, concentrated burst of energy that is easy to carry and eat on the move.

Medium Walks (1-2 hours)

For a moderate-length walk, you'll need a mix of carbohydrates, fats, and protein to sustain your energy. Portable, non-perishable options are ideal.

Trail mix: A classic combination of nuts, seeds, and dried fruit provides a great balance of all three macronutrients.
Nut butter packets with crackers: These are lightweight, easy to pack, and offer a satisfying mix of healthy fats, protein, and carbs.
Homemade energy balls: Bites made from oats, nuts, seeds, and dried fruit are customizable and provide dense, portable fuel.

Long Walks (2+ hours or more strenuous)

For longer or more strenuous walks, you'll need a more substantial energy supply. Consider a mix of sweet and savory options to prevent 'flavour fatigue'.

Sandwich or tortilla wrap: A small sandwich or tortilla with cheese, lean protein (like tuna or turkey), and whole-grain bread offers more substantial fuel.
Jerky: Beef or vegan jerky provides a solid source of protein and is salty, which can help replenish electrolytes.
Hard cheese and crackers: A savoury, satisfying option that provides fat and protein.

Comparison Table: Best Walk Foods


Food Item	Primary Nutrient(s)	Walk Duration	Portability	Pros	Cons
Banana	Carbohydrates	Short	High	Quick energy, easy to digest	Can get squashed, only for short-term energy
Trail Mix	Carbs, Fats, Protein	Medium to Long	High	Balanced nutrition, calorie-dense	Can be high in sugar, easily overconsumed
Energy Bites	Carbs, Fats, Protein	Medium to Long	High	Customizable, dense fuel, low mess	Requires pre-preparation
Beef Jerky	Protein, Salt	Medium to Long	High	Excellent protein source, savory option	Can be high in sodium, not vegetarian
Apple Slices with Nut Butter Packet	Carbs, Fats, Protein	Medium	High	Balanced, satisfying, easy to carry	Can be messy
Dried Fruit	Carbohydrates	Short to Medium	High	Compact, easy to carry, natural sugar	Can cause stomach upset in large quantities
Tortilla with Tuna Packet	Protein, Carbs	Long	Medium	Substantial meal, lean protein source	Less compact, can be slightly heavier

Making the Best Choices for Your Walk

When selecting your walking food, personal preference and the nature of your activity are key. If you're a sensitive individual, experiment with different snacks on shorter walks before committing to a longer trip. Always prioritize hydration and listen to your body; if you feel hungry, dizzy, or sluggish, it's likely time for a snack. For those with longer trips planned, consider packing a variety of options—both sweet and savory—to prevent palate fatigue and maintain your motivation.

Beyond just the food itself, proper preparation is also important. This includes ensuring items are sealed properly to avoid spills and that you have enough for the duration of your trip without overpacking. Lightweight, high-energy foods are always a great bet.

Conclusion

For a truly enjoyable and energized walk, the best food choices combine balanced nutrition with convenience. While a short walk might only require a piece of fruit and a bottle of water, longer adventures benefit from a thoughtful mix of carbohydrates, protein, and healthy fats. Trail mix, energy bars, and nut butter with crackers are excellent, proven choices for sustaining your energy on the go. By planning your fuel in advance, you can ensure your focus stays on the path ahead, not on your hunger.

For more expert advice on preparing for outdoor activities, including comprehensive meal planning, check out the resources from REI Expert Advice.

Frequently Asked Questions

For most walks, a light, easily digestible snack containing carbohydrates 30-60 minutes beforehand is ideal to top off your energy stores. Examples include a banana, a small bowl of oatmeal, or a slice of whole-grain toast.

Yes, a banana is an excellent and popular snack for a walk. It provides easily digestible carbohydrates for a quick energy boost and is rich in potassium, which can help prevent muscle cramps.

Yes, but choose wisely. Look for energy and granola bars that contain a balance of whole grains, protein, and nuts, with minimal added sugar. This provides a steady release of energy and keeps you full longer.

For long walks, it is recommended to eat small, regular snacks. Some experts suggest eating a small snack every 45-60 minutes to maintain steady energy levels and avoid 'hitting the wall'.

Food choices for a strenuous hike are often more calorie-dense and substantial to account for higher energy expenditure, whereas food for a less intense walk can be lighter and simpler. Hiking food also considers weight more critically.

Yes, eating a portable snack while walking is perfectly fine and often necessary for longer excursions. Just be mindful of your surroundings and any potential mess.

For longer, more intense walks, especially in warm weather, an electrolyte drink can help replenish lost minerals from sweat. Options include sports drinks, coconut water, or adding electrolyte tablets to your water bottle.