Even if you can not (or choose not to) eat wheat, you can still carbo-load!
The following 3,200 calorie high-carbohydrate diet provides about:
--3.5 grams carb per pound for a 150-lb endurance athlete (8 g/kg) .
The menu includes adequate protein (1 gram/lb or 1.8 g/kg) to maintain muscles.
The only “special” gluten-free food would be gluten-free oatmeal.
(Standard oatmeal can be contaminated with gluten if processed in a factory that processes wheat.)
For help creating your own carbo-loading menu using your favorite foods,
go to https://www.supertracker.usda.gov
FOOD | CALORIES |
Breakfast |
|
Oatmeal, Gluten-free, 1 cup dry, cooked in | 300 |
Milk, 1%, 160z (480 ml) | 200 |
Raisins, 1.5 oz (small box) | 130 |
Brown sugar, 1 tablespoon | 55 |
Apple cider, 12 oz (360 ml) | 170 |
|
|
Lunch |
|
Potato, large baked, topped with | 275 |
Cottage cheese, 1%-fat, 1 cup | 160 |
Baby carrots, 8 dipped in | 40 |
Hummus, ½ cup | 200 |
Grape juice, 12-oz (360 ml) | 220 |
|
|
Snack |
|
Banana, extra large | 150 |
Peanut butter, 3 Tablespoons | 270 |
|
|
Dinner |
|
Rice, brown, 2 cups cooked | 430 |
Chicken, 5 oz, sauteed in | 250 |
Olive oil, 2 tsp | 80 |
Green beans, 1 cup | 50 |
|
|
Dessert |
|
Dried pineapple, ½ cup (2.5 oz.) | 220 |
|
|
Total | 3,200 |
For more information on carbo-loading:
Food Guide for Marathoners: Tips for Everyday Champions
Nancy Clark's Sports Nutrition Guidebook
Eat well, run well, and have fun!
Best,
Nancy
