Carnohydrate Loading- Day 1

Carbohydrate Loading- Day 1
© Food Fitness First, Inc., ® All Rights Reserved.
What is it?
 500 Grams of Carbohydrate- 1 Day of Menus
o 9-10 grams per kilogram body mass per day
o 110 to 120 pound athlete (50-55 Kilograms)
 1 Day Menus- 500 Grams CHO, 2,600-2,659 Calories and is 75% of Energy
 Carbohydrates- Major source of fuel with exercise
o high intensity, short duration to delay fatigue
o Glucose- only CHO (Carbohydrate) used in aerobic glycolysis
o should be 55-75% of total daily caloric needs, an energy reserve
o Usual Supply- 1 1/2 hours of activity as cross-country skiing,
triathlon, marathon
Suggestions:
 Breakfast- 1 cup Bran Flakes with 6-7 ounces of Skim Milk, 1 cup
sweetened Pears, 1/2 cup Grape Juice, 1-2 cups Water
 Midmorning Snack- 2 slices Toast, 2 teaspoons Margarine, 2 teaspoons
Honey, 1 cup Sports Drink, 1-2 cups Water
 Lunch- 1 Bun with Vegetable Salad with Low Calorie Italian Dressing, 1 1/2
cups Caffeine Free Soft Drink, 1-2 cups Water
 Mid-afternoon Snack- 1 Large Danish Pastry or 2 Doughnuts
 Supper- 3 cups Pasta with chicken, peas, corn, carrots, and Vidalia Onions, 1
cup sweetened Apple or Orange Juice, 1-2 cups Water
 Bedtime Snack- 6 Vanilla Wafers or 2 Graham Crackers, 1-2 cups Water
What can I do?
 See your Health care Provider
 See RD for help as needed- adapted for each individual athlete
 See FFF RD on line for help
 Pre-workout Meal- 1-5 Hours before the Event, 200 to 300 grams of CHO
 too close to the event- causes nausea
 Post-workout Meal- .7 to 2 grams CHO per Kilogram of weight
(Weight 2.2 = Kilograms)
 First 2 hours after exercise- muscle glycogen synthesis is rapid
o Eat High CHO Foods