Your Biggest Walking Questions, Answered

A. Research has shown that eating high-fiber foods with a moderate glycemic index, such as whole-grain cereal, before exercising can boost your performance. In fact, the American College of Sports Medicine and the American Dietetic Association recommend a high-carb, 400- to 500-calorie meal two to three hours before exercise. Choose foods chock-full of whole grains and fiber, like a sandwich made with whole wheat bread and lean meat. If you're walking early in the morning, it may not be possible to eat a few hours ahead, but aim to get something in your stomach—like a banana or half a bagel—before heading out the door, says Fenton. And don't forget to drink plenty of water.