Carbo Training Menu www.bicycling.co.za
For Women
BREAKFAST
1 cup low fat/fat free Milk
1 cup cooked Oats porridge
Day 1
1 medium banana, sliced
6 Litchis
1 cup Grilled tomatoes and mushrooms
AFTERNOON SNACK
1 cup Popcorn (air-popped, no added fat)
30g lean Biltong/Snapsticks
SUPPER
120g lean chicken cubes
1 ½ cups potato mash (use milk from daily allowance)
2 cups mixed Vegetable salad of Choice
2 tsp low-oil Salad dressing
1 Apple (tennis ball size)
BREAKFAST
175ml fat free/plain yoghurt
2/3 cup low GI muesli
1 medium banana
MORNING SNACK
1 seasonal fruit (tennis ball size)
4 Ryevitas
2 tsp. peanut butter, sugar & salt free
LUNCH
Salad:
- 4 small baby potatoes, halved
- ½ cup corn kernels
- 60g cheese, medium fat, e.g. Mozzarella, cubed
- 30g cheese, medium fat, e.g. Feta, crumbed
- 1/8 Avocado
1 cup mixed Vegetable salad of Choice
AFTERNOON SNACK
1 00ml low fat fruit Yoghurt
Safari Just Fruit Bar
SUPPER
120g lean beef fillet
1x 30cm mealie
½ cup butternut
1 cup broccoli
1 cup cauliflower
2 tsp. butter/margarine
1 Tbsp. Roasted Pepper Hummus
1 Fineform Green Fig Breakfast bar
LUNCH
9 Provitas
30g lean biltong, shaved
30g cheese, medium fat, e.g. Mozzarella, grated
2 tsp. low-fat mayonnaise
1 cup home-made vegetable soup
AFTERNOON SNACK
1 cup Low fat Chocolate milk
2 tsp. hummus
1 Pear (tennis ball size)
2 Plums
SUPPER
120g grilled chicken breast, skinless
1 ½ cups brown rice
½ cup tomato-based sauce (made with 2 tsp. Canola oil)
½ cup Mange Tout
BREAKFAST
1 cup low fat/fat free milk
2 Weetbix
1 cup seasonal fruit salad
MORNING SNACK
Smoothie:
- ½ cup frozen Berries
- ½ cup low fat Milk +
- ½ cup Plain/fat free Yoghurt
LUNCH
2 slices low GI bread
2 eggs, boiled
2 tsp. low-fat mayonnaise
1 cup mixed Vegetable salad of Choice
AFTERNOON SNACK
6 Provitas
2 tsp. Peanut butter, sugar & salt free
1 Apple (tennis ball size)
SUPPER
200g baked fish
1 ½ cups brown rice
½ cup tomato and onion mix
2 tsp. Canola oil
1 cup mixed vegetables
Day 4
MORNING SNACK
2 Ryevita
AFTERNOON SNACK
2 slices low GI brown bread / rye / seed loaf
Day 6
BREAKFAST
1 cup fat free/plain yoghurt
2/3 cup Low GI Muesli
½ grapefruit or 1 seasonal fruit
1 cup Sliced tomato and cucumber
SUPPER
160g grilled fish
2 medium sweet potato
2 cups raw vegetables for stir-frying
2 tsp. Canola oil
Day 5
Day 3
LUNCH
2 slices low GI bread
4 slices Pastrami
2 tsp. low fat cream cheese
1 Woolworths Seasonal fruit 2 Go
SUPPER
120g lean mince
2 cups cooked spaghetti
½ cup Tomato based sauce
½ cup Green beans & carrots
2 tsp. Canola oil
LUNCH
2 slices Rye bread
1 cup baked beans
1/8 Avocado
1/8 Avocado
AFTERNOON SNACK
100ml low fat fruit Yoghurt
1 cup Grapes
1 x 20g packet Safari Gemz
MORNING SNACK
100ml low fat fruit Yoghurt
1 cup Mixed chopped vegetables
AFTERNOON SNACK
3 Provitas
2 tsp. Peanut butter, sugar & salt free
MORNING SNACK
100ml low fat fruit Yoghurt
MORNING SNACK
3 Provitas
LUNCH
8 Ryevitas
60g beef, chopped
2 tsp low-fat mayonnaise
1 cup home-made vegetable soup
BREAKFAST
1 cup low fat/fat free milk
1 cup cooked oats/oatbran porridge
2 Tbsp. raisins
2 Kiwis
LUNCH
2 slices low GI/rye bread
60g chicken, skinless
2 tsp low-fat dressing/mayonnaise
2/3 cup fresh fruit salad
Day 2
½ cup fruit juice
MORNING SNACK
100ml low fat fruit Yoghurt
BREAKFAST
175ml fat-free yoghurt
2 slices low GI brown bread/rye/seed loaf
2 tsp. peanut butter, sugar & salt free
BREAKFAST
1 cup low fat/fat free milk
2/3 cup Low GI Muesli
Day 7
SUPPER
120g ostrich strips
1 ½ cups cooked pasta screws
2 cups raw vegetables for roasting
2 tsp. Canola oil
10 Tips for Carbo-loading Success
1.Follow a high carbohydrate training nutritional plan, like this one. It is
advisable to use nutrient-rich carbs like rice, pasta, bread, cereals, fruits
and vegetables (e.g. potato, sweet potato, pumpkin and butternut).
2.Follow your usual exercise tapering in the three to four days before your
event. Use this time to fine-tune skills training and focus on your mental
preparation.
3.In the last three to four days before your marathon, replace the majority
of the fat in your daily eating plan with carbohydrate (see eating plan).
This will allow you to eat more carbohydrate while still consuming the
same amount of energy.
4.Many cyclists fail to eat enough carbs. It sounds easy to increase your
carbohydrate intake but many cyclists fall short of the mark.
5.In order to consume the necessary amount of carbs, it is necessary to cut
back on fibre and make use of compact sources such as sugar, cordial,
sports drinks, jam, honey and tinned fruit. Athletes who include too
many high fibre foods in their carbo-loading menu may suffer stomach
upsets.
6.Another option is to use supplements to increase your carbohydrate
intake, such as sports drinks and liquid meal replacements.
7.Many ‘treats’ are not good carbo-loading foods as they usually contain
more hidden fat than carbohydrate, eg. potato chips, cakes and biscuits.
8.Drink plenty of fluids; your body needs water to store with the extra
carbohydrate.
9.Carbo-loading will most likely cause body mass to increase slightly. This
extra weight is due to extra muscle glycogen and water. Don’t let this
prevent you from carbo-loading adequately.
10.Consuming too many high fat foods will make it difficult to consume
sufficient carbohydrate. It may also result in body fat gain. So it is
important to stick to high- carb, low- fat foods while carbo-loading.
Carbo Training Menu www.bicycling.co.za
For Women
BREAKFAST
1 cup low fat/fat free milk
1 cup high-fibre bran
Day 8
1 Plum
1 cup chopped tomato, onion, cucumber & bell peppers
1 cup mixed Vegetable salad of Choice
2 tsp. Peanut butter, sugar & salt free
AFTERNOON SNACK
100ml low fat fruit Yoghurt
1 Fineform Green Fig Breakfast bar
1 x 20g Safari Snaps
SUPPER
120g lean beef/pork fillet
1 ½ cups butternut and potato, diced
(roast using 2 tsp. Canola oil)
1 cup carrots
1 cup broccoli
MORNING SNACK
1 Sports bar (30g)
1 medium Apple(10g)
200ml Sports Drink (15g)
LUNCH
200ml Sports Drink (15g)
4 slices Bread, toasted (60g)
4 teaspoons Margarine
1 cup Baked Beans, (option: chilli flavour)(30g)
2 cups mixed Salad with olive oil & balsamic vinegar dressing(10g)
1x100g Muffin (50g)
SUPPER
1½ cups cooked Spaghetti (45g)
1 cup Mince with bolognaise sauce
1 cup mixed Vegetables, stir fry (5g)
3 slices Garlic bread (from a baguette) (15g)
1 cup Fruit salad, canned(42g)
AFTER DINNER SNACK
200ml Sports drink (15g)
100g Muffin (50g)
2 teaspoons Jam (10g)
BREAKFAST
2 cups Cooked Porridge (50g)
1 cup low fat Milk (12g)
1 medium Banana (10g)
200ml glass fresh Fruit Juice(24g)
Day 13
LUNCH
200ml low fat Chocolate Milk Drink (22g)
2 pita Breads (60g)
Filling:
- ½ cup Lentils (15g)
- 60g Tuna, in brine
- Lettuce, onion, tomato, sweet peppers & mushrooms
Dressing:
- 2 teaspoon low fat Mayonnaise
- 2 teaspoons Olive oil
- Black pepper, Squeeze of lemon, Parsley
SUPPER
1½ cups cooked Rice (45g)
120g Chicken, skinless, in a sauce
30cm Corn on the cob (30g)
1 cup mixed Vegetables, steamed (10g)
AFTER DINNER SNACK
200ml glass fresh Fruit Juice(24g)
1x100g Muffin (50g)
2 teaspoons Jam (10g)
1 cup sliced tomato, onion, cucumber & bell peppers
AFTERNOON SNACK
6 Provitas
1/8 Avocado
1 cup Pineapple, cubed
SUPPER
160g Fish
(use foil for Fish braai – use lemon juice, black pepper)
2 Baby Potatoes
1 x 30cm mealie
1 Peach (tennis ball size)
MORNING SNACK
350ml Fruit Cocktail Juice (42g)
Choc Chip Cookie (11g)
AFTERNOON SNACK
1 slice raisin bread (15g)
1 teaspoon margarine
2 teaspoons peanut butter
Smoothie:
- ½ cup low fat Milk (6g)
- ½ cup low fat Yoghurt (12g)
- 2 teaspoons Honey (10g)
- 1 medium Banana (10g)
LUNCH
2 slices low GI/rye bread
2 eggs, poached
2 tsp. low-fat dressing/mayonnaise
AFTERNOON SNACK
100ml low fat fruit Yoghurt
1 cup mixed Vegetable salad of Choice
Dressing: 2 tsp. Olive/Canola Oil & add Balsamic Vinegar
Day 12
1 x 20g packet Safari Gemz
LUNCH
1 whole wheat roll
90g lean Beef mince
1/8 Avocado
1 cup home-made vegetable soup
SUPPER
120g Chicken strips
1 Pita bread
½ cup chickpeas
½ cup Cucumber
½ cup tomato and onion, diced
¼ Avocado
SUPPER
150g lean mince as mince balls
1 ½ cups cooked rice
½ cup Tomato based sauce
1 cup cabbage
2 tsp. Canola oil
BREAKFAST
2/3 cup Muesli (30g)
200ml low fat yoghurt (24g)
200ml Orange Juice (24g)
MORNING SNACK
1x 100g Muffin (50g)
2 teaspoons Jam (10g)
200ml Sports Drink (15g)
LUNCH
200ml Sports Drink (15g)
1 medium Baguette (60g)
30g medium fat cheese, grated e.g. Mozzarella
2 slices cooked Ham
1 cup Coleslaw (10g)
40 g Jelly Babies (32g)
AFTERNOON SNACK
1 dried Fruit Bar (10g)
1 cup low fat Fruit yoghurt (12g)
3 Crème Crackers (15g) with low fat Cheese spread
SUPPER
1 cup cooked Spaghetti (30g)
1 cup Marinara Pasta sauce (20g)
1 cup mixed Vegetables, oven roasted (10g)
¾ cup Stewed Fruit (20g)
1 cup custard (use low fat milk) (21g)
200ml Sports Drink (15g)
AFTER DINNER SNACK
200ml low fat Chocolate Milk drink (22g)
2 slices Raisin Bread, toasted (30g)
3 teaspoons Peanut butter
Day 11
1 Plum
1 Guava
AFTERNOON SNACK
4 Ryevitas
BREAKFAST
2 bran muffins* (See recipe on website)
1 ½ tbsp. grated Mozzarella cheese
MORNING SNACK
100ml low fat fruit Yoghurt
2 tsp. Peanut butter, sugar & salt free
LUNCH
1 large baked potato
120g Tuna, in spring water
1/8 Avocado
LUNCH
1 whole wheat roll
100g cooked ham
1/8 Avocado
Day 10
MORNING SNACK
2 bran muffins*(See recipe on website)
2 Prunes, fresh
1 tsp. Peanut butter, sugar & salt free
BREAKFAST
175ml fat-free yoghurt
2 slices low GI brown bread/rye/seed loaf
2 tsp. peanut butter, sugar & salt free
½ cup tinned fruit (in natural juice)
MORNING SNACK
1 cup Low fat Chocolate milk
MORNING SNACK
2 bran muffin* (See recipe on website)
AFTERNOON SNACK
200ml low fat chocolate milk drink (22g)
Day 9
1 medium banana, sliced
1 cup strawberries
BREAKFAST
2 cups Ready-to-eat Cereal (60g)
2 tablespoons of Raisins (10g)
1 cup low fat Milk(12g)
200ml glass fresh Fruit Juice(24g)
BREAKFAST
1 cup low fat/fat free milk
1 cup Oatbran
2 cups mixed Vegetable salad of Choice
2 tsp low-oil Salad dressing
Day 14