http://community.active.com/blogs/NancyClarkRD Hi! I specialize in nutrition for exercise, and help active people figure out how to manage food, weight, exercise, energy and enjoyment of eating. Let me know if you have any questions! Wed, 31 Oct 2012 23:16:08 GMT Jive SBS 4.5.5.2 (http://jivesoftware.com/products/clearspace/) 2012-10-31T23:16:08Z http://community.active.com/blogs/NancyClarkRD/2012/10/31/sample-carbo-loading-menu <!-- [DocumentBodyStart:185bb7d7-f065-42ad-ad9e-02dad131c34f] --><div class="jive-rendered-content"><p>&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160; 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!</p><p>TO track your food intake, use <a class="jive-link-external-small" href="https://www.supertracker.usda.gov">https//www.supertracker.usda.gov</a></p><p>Eat wisely and have a fun run,</p><p>Nancy</p><p style="min-height: 8pt; height: 8pt; padding: 0px;">&#160;</p><p><strong>Breakfast</strong></p><p>Oatmeal*, 1 cup raw, cooked in&#160; * gluten-free brand</p><p>Milk, 16 oz</p><p>Raisins, 1.5 ox (small box)</p><p>Brown sugar, 1 Tbsp</p><p>Apple cider, 12 oz.</p><p style="min-height: 8pt; height: 8pt; padding: 0px;">&#160;</p><p><strong>Lunch</strong></p><p>Potato, large baked, topped with</p><p>Cottage cheese, 1 cup</p><p>Baby carrots, 8, dipped in</p><p>Hummus, 1/2 cup</p><p>Grape juice, 12 ox</p><p style="min-height: 8pt; height: 8pt; padding: 0px;">&#160;</p><p><strong>Snack</strong></p><p>Banan, extra large</p><p>Peanut butter, 3 Tbsp</p><p style="min-height: 8pt; height: 8pt; padding: 0px;">&#160;</p><p><strong>Dinner</strong></p><p>Rice, (brown or white*), 2 cups cooked&#160; *don't eat too much fiber!</p><p>Chicken, 5 oz sauteed in</p><p>Olive oil, 2 tsp</p><p>Green beans, 1 cup</p><p style="min-height: 8pt; height: 8pt; padding: 0px;">&#160;</p><p><strong>Dessert</strong></p><p>Dried pineapple, 1/2 cup&#160;&#160;&#160;&#160;&#160;&#160;&#160; </p><p style="min-height: 8pt; height: 8pt; padding: 0px;">&#160;</p><p>For more information:</p><p><a class="jive-link-external-small" href="http://www.nancyclarkrd.com">Food Guide for Marathoners: Tips for Everyday Champions </a>&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160;&#160; </p></div><!-- [DocumentBodyEnd:185bb7d7-f065-42ad-ad9e-02dad131c34f] --> carbohydrates carbohydrate-loading carb-load marathon_menu what_to_eat_before_a_marathon Wed, 31 Oct 2012 23:14:50 GMT guest http://community.active.com/blogs/NancyClarkRD/2012/10/31/sample-carbo-loading-menu 2012-10-31T23:14:50Z 6 months, 2 weeks ago 0 http://community.active.com/blogs/NancyClarkRD/comment/sample-carbo-loading-menu http://community.active.com/blogs/NancyClarkRD/feeds/comments?blogPost=97671