The following diet is suitable for a 70kg athlete aiming to carbohydrate load:
Breakfast:3 cups of low-fibre breakfast cereal with 11/2 cups of reduced fat milk
1 medium banana
250ml orange juice
Snack toasted muffin with honey
500ml sports drink
Lunch 2 sandwiches (4 slices of bread) with filling as desired
200g tub of low-fat fruit yoghurt
375ml can of soft drink
Snack banana smoothie made with low-fat milk, banana and honey
cereal bar
Dinner 1 cup of pasta sauce with 2 cups of cooked pasta
3 slices of garlic bread
2 glasses of cordial
Late Snack toasted muffin and jam
500ml sports drink
This sample plan provides ~ 14,800 kJ, 630 g carbohydrate, 125 g protein and 60 g fat.
Full details of article found here http://www.ausport.gov.au/ais/nutrition/factsheets/competition_and_training2/carbohydrate_loading
Forecast for Sunday
Mostly sunny. Winds north to northeasterly averaging up to 25 km/h tending northerly 25 to 35 km/h during the morning.
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