Sample carbo-loading menu

Sample carbo-loading menu

Even if you do not / can not eat wheat, you can still carbo-load! Here’s how!

The following 3,200 calorie high-carbohydrate diet provides about 3.5 grams carbohydrate per pound (8 g/kg for a 150-lb (68 kg) endurance athlete. The menu includes adequate protein (1 gram per pound or 1.8 grams per kilogram) to maintain muscles. The only “special” gluten-free food would be gluten-free oatmeal. (Standard oatmeal can be contaminated with gluten if it is processed in a factory that processes wheat.)

For help creating your own carbo-loading menu using your favorite foods, go to

Food Calories Carbohydrates (g)
Oatmeal, (Gluten-free), 1 cup dry, cooked in 300 55
Milk, 1%, 160z (480 ml) 200 25
Raisins, 1.5 oz (small box) 130 35
Brown sugar, 1 tablespoon 55 15
Apple cider, 12 oz (360 ml) 170 45
Potato, large baked, topped with 275 65
Cottage cheese, 1%-fat, 1 cup 160 5
Baby carrots, 8 dipped in 40 10
Hummus, ½ cup 200 25
Grape juice, 12-oz (360 ml) 220 55
Banana, extra large 150 40
Peanut butter, 3 Tablespoons 270 10
Rice, brown, 2 cups cooked 430 90
Chicken, 5 oz, sauteed in 250
Olive oil, 2 tsp 80
Green beans, 1 cup 50 10
Dried pineapple, ½ cup (2.5 oz.) 220 55
Total 3,200 540

Eat wisely, run well, and have fun. (That’s what this is all about, right?)

Best wishes, Nancy

For more information about how to fuel for the marathon, read my “how to” book:

Food Guide for Marathoners: Tips for Everyday Champions

Written by Nancy Clark MS RD CSSD

Nancy Clark, MS, RD, CSSD is an internationally respected sports nutritionist, weight coach, nutrition author, and workshop leader. She is a registered dietitian (RD) who is a board Certified Specialist in Sports Dietetics (CSSD). She is also a certified WellCoach. Nancy specializes in nutrition for performance, life-long health, and the nutritional management of eating disorders. She counsels both casual exercisers and competitive athletes in her private practice in the Boston area (Newton, MA). Some of her clients consider her to be their food coach, others their food therapist. Regardless, she enjoys the challenge of helping sports-active people transform their suboptimal eating habits into effective fueling plans. Nancy Clark's Sports Nutrition Guidebook, a best-selling resource, has sold over 550,000 copies and is now in it's new fifth edition.

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