Slow-release carbohydrates and a quick recovery

Laura Hoogers, dietician and lifestyle coach for Profitt, says that everyone can be well prepared for the Four Days Marches. Read her tips.

Slow-release carbohydrates and a quick recovery

Laura Hoogers, dietician and lifestyle coach for Profitt, says that everyone can be well prepared for the Four Days Marches.

“Slow-release carbohydrates are the most important fuel sources for walking”

Laura Hoogers, dietician and lifestyle coach for Profitt, says that everyone can be well prepared for the Four Days Marches. ‘The sooner you start eating healthily to prepare for the Four Days Marches, the greater the chance that the walk will end well,’ she explains. ‘Good nutrition ensures long-lasting energy and allows you to recover faster. And what is good nutrition, exactly? It is food that has been processed as little as possible and consists of good carbohydrates and proteins.


Slow-release carbohydrates are good carbohydrates. They are the most important fuel sources for walking, preventing both spikes in your blood sugar level and extreme fatigue. Examples of good carbohydrates include whole grains, oats, fruit (with the peel), potatoes, pasta and rice.


Examples of good proteins include dairy products, cheese, eggs, meat (and meat substitutes), fish, nuts and legumes. These are the building blocks for your muscles. Good proteins help your muscles to recover as well as possible and even help you build muscle while walking. That’s an achievement in itself!'

Tip:

If you are a vegetarian, take roasted chickpeas with you as a snack.


Tip:

Rather than an energy bar, go for a handful of nuts, as this will prevent a blood sugar dip while also giving you an energy boost.

Fresh and fruity

Good nutrition is also important to Albron, which is why you will find a smoothie truck at the start and finish location. Enjoy a fresh, refreshing and healthy fruit drink to fuel you up after your walk. Besides the smoothie truck, you will also see Albron employees walking around dressed up in smoothie suits. This year, it is easy to make a healthy choice.

6,000 kilocalories per day

You will use one-and-a-half to three times as much energy during a 50-kilometre walk than when working at a steady pace. So you can burn up to 6,000 kilocalories per day during the Four Days Marches!