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Athletic Fuel: Need to carbo-load without wheat? Here’s how…

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Written by Nancy Clark MS RD has a private practice in the Boston-area where she teaches athletes one-on-one how to eat to win. She is author of the best-selling Nancy Clark’s Sports Nutrition Guidebook.

Sample carbo-loading menus, with and without wheat!

Sample carbohydrate-loading menu — without pasta!

Even if you cannot eat wheat, you can still carbo-load. 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.

For help creating your own carbo-loading menu using your favorite foods, go to https://www.supertracker.usda.gov

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* People with celiac diseases should buy oatmeal that is certified “gluten free.” Standard oatmeal can be contaminated with gluten if it is processed in a factory that processes wheat.

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