What are you having to eat today....Here is our three day carb load to maximise glycogen storage for the marathon on Sunday....Dont underestimate 45g of uncooked porridge....try doing it ! ...Courtesy of the care and attention of our wonderful nutritionist Helen money helenmoneynutrition . Breakfast 110g 45g oats - eaten as porridge or muesli 100 ml skimmed milk (or 50g plain low fat yogurt) 2 tsp honey or Agave Nectar 1 tbsp raisins + bread and banana or banana milkshake 45g wholegrain bread (equivalent to 1 1/2 slices of sliced bread) banana or Banana and raspberry milkshake blend 100ml skimmed milk, medium banana, handful raspberries, 2 tsp honey/ Agave Nectar (optional - cardamon pod for extra flavour) Lunch and dinner 150g 190g rice or 195g pasta or 380g old potato with 85g white fish or prawns or 50g chicken or 50g fillet steak plus green leafy vegetables spice/herbs can be added for flavour + a little oil for cooking Snacks x 3 ~ 45g choose from 2 wholegrain toast + 1 banana 2 wholegrain toast + 3 tsp honey 1 bagel + 1 tsp honey 1 wholegrain toast + 200g baked beans 125g ambrosia custard (or similar) + 1 banana 187g ambrosia rice pudding (1 ½ small pots) or custard + tsp jam 300g new potatoes Banana milkshake + 4 glasses of fruit juice + water
Posted on: Thu, 26 Jun 2014 06:21:22 +0000
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