Sample High Carb Meal Plan for Carbohydrate Loading

Sample High Carb Meal Plan for Carbohydrate Loading

Below is an example of a carb rich meal plan for the purpose of carb loading and consuming 520g of carbs in one 24 hour period. This is suitable for a 55kg athlete.

Note that these options have been chosen as they are exceptionally high in nutritional value in addition to carbohydrates. There are alternative foods high in carbs in the second table below which can be substituted.

Sample High Carbohydrate Meal Plan ~ 24 hours before endurance exercise (approx. 520g carbohydrate for 55kg athlete)Carbohydrate content
3 large buckwheat pancakes with 4 tbsp honey;OR 1 cup cooked porridge, 1 cup skim milk, 4 tbsp honey, 100g low fat vanilla yoghurt and 50g blueberries127g
AND 1 cup freshly squeezed orange juice26g
Morning Tea
1 cup fruit salad32g
500ml skim milk26g
Quinoa Vegetable Salad with 1 cup cooked Quinoa and 1 cup steamed vegetables, OR 1 large baked potato with 1/2 cup tomato salsa fillingOR 3 cape seed rolls with ham, cheese, lettuce and tomato filling70g
AND 400ml Carbohydrate Sports Drink33g
Afternoon Tea
170g non fat fruit yoghurt32g
1 medium pink lady apple OR a large orange19g
1 cup brown rice, 100g chicken breast, ½ cup steamed vegetables OR 1 cup thick vegetable soup and 1 large bread rollOR 1 cup wholewheat pasta, 1 cup steamed vegetables, 200g beef mince, 125g Dolmio tomato bolognaise pasta sauce 45g
400ml fruit juice OR 600ml sports drink45g
After dinner Snack
1 large banana OR a large apple32g

Below are alternative carb heavy foods which you can substitute for items above.

Carb Heavy Foods ( Each contain approx. 30g of carbohydrate)
1 medium banana
1 poached egg on 1 wholegrain slice of toast
2.5 Weet bix biscuits
2 medium fruits (oranges, apples)
150g cooked Quinoa
1 Cup Parsnip Slices, Roasted
2 avocado
1 cup cooked Green Peas
1 cup lentils
130g brown rice
2 buckwheat pancakes with 2 tbsp maple syrup
1 cup low fat vanilla yoghurt
300ml flavoured low fat milk* 
30–40g (1–1 cups) breakfast cereal with milk* 
1 cup of cooked oatmeal / porridge with milk 
1 wholegrain sandwich, including cheese/meat/chicken
1 cup/ 150g of baked beans
200g large potato
1 cup sweet potato
1 large corn on the cob
1 cup thick vegetable soup
1 cup of fruit salad
45g of dried fruit