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Active Expert: Nancy Clark RD CSSD

2 Posts tagged with the carb-load tag

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                                                                                                                                                                       

1,038 Views 0 Comments Permalink Tags: marathon, boston_marathon, nancy_clark, food_guide_for_marathoners, carb-load, carbohydrate-load

         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//www.supertracker.usda.gov

Eat wisely and have a fun run,

Nancy

 

Breakfast

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.

 

Lunch

Potato, large baked, topped with

Cottage cheese, 1 cup

Baby carrots, 8, dipped in

Hummus, 1/2 cup

Grape juice, 12 ox

 

Snack

Banan, extra large

Peanut butter, 3 Tbsp

 

Dinner

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

 

Dessert

Dried pineapple, 1/2 cup       

 

For more information:

Food Guide for Marathoners: Tips for Everyday Champions                                                                                                                              

1,394 Views 0 Comments Permalink Tags: carbohydrates, carbohydrate-loading, carb-load, marathon_menu, what_to_eat_before_a_marathon


Nancy Clark RD CSSD

Nancy Clark RD CSSD

 Member since: Jul 8, 2007

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!

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