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Gluten-free carbohydrate-loading menu

Posted by Nancy Clark RD CSSD on Apr 3, 2013 4:55:22 AM

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                                                                                                                                                                       

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