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It is recommended to focus mainly on carbohydrates (for the night and morning before, you can double the high-carb food amounts – don’t cut back on or greatly increase protein, and definitely don’t double the fats), and be well-hydrated. Nutrients to focus on are calcium, potassium (both found in dairy), and magnesium (potassium and magnesium are found in deep green leafy vegetables; potassium is also found in orange fruits and vegetables other than carrots, and of course, bananas and potatoes). When you walk, keep a water bottle with you. When you have completed the walk, it is important to eat a combination of protein and carbohydrates from healthy sources within about 30 minutes. And again, rehydrate. Best of luck.
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