7-day Carb Loading Program
This meal plan is designed to help endurance athletes maximize glycogen stores in the week leading up to competition. Daily meals focus on familiar, easy-to-digest foods with a gradual increase in carbohydrate-rich choices as race day approaches. Core meals include grains, pasta, rice, potatoes, fruit, and lean protein, while vegetables are kept moderate to reduce digestive bulk. Total carbohydrate intake can be individualized by adding extra sweet snacks (like low-fat muffins, energy bars, or fruit) and carbohydrate-containing beverages (such as juice or sports drinks). The goal is to ensure muscles are fully fueled for optimal endurance performance while keeping meals simple, satisfying, and race-ready.
This meal plan is designed to help endurance athletes maximize glycogen stores in the week leading up to competition. Daily meals focus on familiar, easy-to-digest foods with a gradual increase in carbohydrate-rich choices as race day approaches. Core meals include grains, pasta, rice, potatoes, fruit, and lean protein, while vegetables are kept moderate to reduce digestive bulk. Total carbohydrate intake can be individualized by adding extra sweet snacks (like low-fat muffins, energy bars, or fruit) and carbohydrate-containing beverages (such as juice or sports drinks). The goal is to ensure muscles are fully fueled for optimal endurance performance while keeping meals simple, satisfying, and race-ready.
This meal plan is designed to help endurance athletes maximize glycogen stores in the week leading up to competition. Daily meals focus on familiar, easy-to-digest foods with a gradual increase in carbohydrate-rich choices as race day approaches. Core meals include grains, pasta, rice, potatoes, fruit, and lean protein, while vegetables are kept moderate to reduce digestive bulk. Total carbohydrate intake can be individualized by adding extra sweet snacks (like low-fat muffins, energy bars, or fruit) and carbohydrate-containing beverages (such as juice or sports drinks). The goal is to ensure muscles are fully fueled for optimal endurance performance while keeping meals simple, satisfying, and race-ready.
