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 https://www.supertracker.usda.gov
| Food | Calories | Carbohydrates (g) |
| Breakfast | ||
| 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 |
| Lunch | ||
| 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 |
| Snack | ||
| Banana, extra large | 150 | 40 |
| Peanut butter, 3 Tablespoons | 270 | 10 |
| Dinner | ||
| Rice, brown, 2 cups cooked | 430 | 90 |
| Chicken, 5 oz, sauteed in | 250 | — |
| Olive oil, 2 tsp | 80 | — |
| Green beans, 1 cup | 50 | 10 |
| Dessert | ||
| 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: