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- Carbohydrate Loading Diet
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 | Carbohydrate-Loading Diet |
Some athletes involved in endurance exercise have found that carbohydrate-loading diets improve their performance, a finding supported by some research.
Following are recommended food plans for carbohydrate loading: Also see calories, carbo, protein chart
| Sources of fats, proteins, and carbohydrates | Phase 1: 4–7 days before event | Phase 2: 1–3 days before event |
| Meat, fish, poultry, eggs, cheese | 12–18
ounces kcal: 900–1,350 |
6–8
ounces kcal: 450–600 |
| Breads and cereals | 4
servings kcal: 280 |
8–16
servings kcal: 560–1,120 |
| Vegetables | 2
servings kcal: 50 |
4
servings kcal: 100 |
| Sources of fats, proteins, and carbohydrates | Phase 1: 4–7 days before event | Phase 2: 1–3 days before event |
| Fruits and juices | 2
servings kcal: 80 |
4
servings kcal: 160 |
| Fats and oils | 4–12
tablespoons kcal: 540–1,620 |
2–4
tablespoons kcal: 270–540 |
| Milk | 2
servings kcal: 300 (whole milk) |
2
servings kcal: 300 |
| Desserts | 1 or 2
servings, unsweetened kcal: 400 |
2
servings, sweetened kcal: 800 |
| Beverages | unsweetened,
unlimited kcal: 0 |
Sweetened kcal: 0–360 |
| Sources of fats, proteins, and carbohydrates | Phase 1: 4–7 days before event | Phase 2: 1–3 days before event |
| Water | 8 or
more servings kcal: 0 |
8 or
more servings kcal: 0 |
| Total kcal | 2,550–4,080 | 2,640–3,980 |
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