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Sample carbo-loading menu

Posted by Nancy Clark RD CSSD on Oct 31, 2012 4:14:50 PM

         Your goal when carbo-loading is to consume about 3 to 5 grams carbohydrates per pound of body weight. Here's a 3,200-calorie menu that provides the right balance of carbs and protein. The menu is wheat-free, to show that even athletes who have celiac disease can still carbo-load!

TO track your food intake, use https//

Eat wisely and have a fun run,




Oatmeal*, 1 cup raw, cooked in  * gluten-free brand

Milk, 16 oz

Raisins, 1.5 ox (small box)

Brown sugar, 1 Tbsp

Apple cider, 12 oz.



Potato, large baked, topped with

Cottage cheese, 1 cup

Baby carrots, 8, dipped in

Hummus, 1/2 cup

Grape juice, 12 ox



Banan, extra large

Peanut butter, 3 Tbsp



Rice, (brown or white*), 2 cups cooked  *don't eat too much fiber!

Chicken, 5 oz sauteed in

Olive oil, 2 tsp

Green beans, 1 cup



Dried pineapple, 1/2 cup       


For more information:

Food Guide for Marathoners: Tips for Everyday Champions                                                                                                                              

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