Carbohydrates are your body's primary and preferred source of energy, and it is the only source of energy your body will use during short or intense periods of physical activity. A carbohydrate-loading diet, or carb-loading diet, is a type of meal plan used by endurance athletes to help increase the amount of stored energy in their muscles to improve energy levels and athletic performance.
Diet Basics
A carb-loading diet usually begins three to four days before your athletic event and aims to increase your total carbohydrate intake to 70 percent of your daily calorie needs. To increase your intake, you need to eat about 4 g of carbohydrate for every pound of body weight. For example, a female athlete who weighs 120 lbs. will need about 480 g of carbohydrates each day prior to her event, while a man weighing 170 lbs. will need about 680 g. To meet this increase in carbohydrates, you need to eat more carbohydrate-rich foods such as bread, pasta, starchy vegetables, fruit and milk. It also helps if you eat more frequently, eating three meals and three snacks a day.
Breakfast
Your daily meal carbohydrate needs will vary depending on your weight and carbohydrate needs. A 120-lb. woman should consume about 100 g of carbohydrate at each meal, while a 170-lb. man would need about 150 g per meal. A carb-loading breakfast meal may include a 4-oz. whole-wheat bagel with 1 tbsp. of peanut butter. Served with a smoothie made out of 1 cup of nonfat milk, a medium banana and ice. Men can add 2 tbsp. of honey to their smoothie to meet carbohydrate needs. For women this breakfast meal contains 600 calories and 105 g of carbohydrates and for men 730 calories and 140 g of carbohydrates.
Snack
For women, each snack should contain 60 g of carbohydrates, and men 75 g of carbohydrates. A high-carb snack includes 1 cup of fruit yogurt with 1/4 cup of raisins and three graham cracker squares. Men can have a total of six graham cracker squares. This meal for women contains 350 calories and 60 g of carbohydrates, and for men 430 calories and 75 g of carbohydrates.
Lunch
A carb-loading lunch meal for women may include a turkey sandwich with 2 oz. of turkey on two slices of whole wheat bread with 1 cup of nonfat milk, 16 animal crackers and a medium apple for 590 calories and 100 g of carbohydrates. Men can add another sandwich and another cup of milk to add another 350 calories and 45 g of carbohydrates.
Snack
For women, a carb-loading snack may include 18 saltine crackers with 1 oz. of cheese and 1/2 cup of juice for 345 calories and 60 g of carbohydrates. Men can increase their juice to 1 cup to add another 15 g of carbohydrates and 60 calories.
Dinner
A carb-loading dinner meal for a 120-lb. woman may include 3 oz. of broiled salmon with 2 cups of brown rice and 1 cup of steamed broccoli for 695 calories and 100 g of carbohydrates. Men can add 1 cup of cooked peas and 1 cup of nonfat milk to add 120 calories and 45 g of carbohydrates.
Snack
Another high-carbohydrate snack may include 1-1/2 cups of ready-to-eat cereal with 1 cup of nonfat milk and 1 to 2 cups of fresh blueberries for 320 to 380 calories and 60 to 75 g of carbohydrates.
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