Marathon Carbo-Loading Plan

Marathon Carbo-Loading Plan /

Author:  Pamela Nisevich Bede / Quelle: http://www.runnersworld.com/nutrition-runners/how-carbo-load-long-races?cm_mmc=Facebook-_-RunnersWorld-_-Content-Nutrition-_-CarboLoadLongRaces

Plan contains approximately 550 grams carb, 63 grams protein, 21 grams fat

Breakfast:
1 cup oatmeal topped with ¼ cup dried fruit and 2 Tbsp honey
Coffee with ¼ cup skim milk

Lunch:
Stir fry: 1 cup rice, 1 cup steamed vegetables, 2 Tbsp sweet and sour sauce
1 cup orange sherbet
Tea with 2 Tbsp honey

Dinner:
2 cups cooked pasta topped with ½ cup marinara sauce, and 1 Tbsp parm cheese
1 dinner roll

Snack #1:
2 oz pretzels
1 large banana
16oz sports drink

Snack #2:
6 oz vanilla low-fat yogurt topped with ¼ cup low fat granola and 4 chopped figs

 

JÖRG LINDER AKTIV-TRAINING – Ihr Personal Fitness Trainer für Baden-Baden, Bühl, Ortenau, Breisgau, Karlsruhe, Metropolregion Rhein-Neckar, Pforzheim, Calw, Neubulach, Nagold,  Schwarzwald
 
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