Description

A structured 7-day meal plan to maximize glycogen stores and fuel endurance performance.

Carbohydrate loading is a proven strategy for endurance athletes to optimize energy levels, sustain performance, and enhance recovery. This 7-day Carb Loading Meal Plan gradually increases carbohydrate intake throughout the week to ensure peak glycogen storage before competition day.

Designed for runners, cyclists, and endurance athletes, this plan balances carbohydrate intake, protein for muscle maintenance, and hydration strategies to support optimal performance and recovery. This plan is also corn and soy-free.

What’s Inside:

✔ A One-Week Meal Plan – Designed to support energy, endurance, and peak performance on race day.

✔ Delicious, High-Carb Recipes – Meals are strategically structured to gradually increase glycogen storage while maintaining balanced nutrition.

✔ A Complete Shopping List – Helping you stock up on the right foods for competition week.

✔ A Meal Prep Guide – Step-by-step instructions to optimize nutrient timing and pre-race fuelling.

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Why This Plan Optimizes Endurance Performance:

• High-Carbohydrate Load for Peak Glycogen Storage – Gradually increases carbohydrate intake throughout the week using low-fibre, easily digestible sources to provide fast and accessible energy for endurance activities.
• Recovery Beverages to Reduce Muscle Soreness – Incorporates tart cherry juice to reduce inflammation, oxidative stress, and muscle soreness, while electrolyte-enhanced drinks and chocolate milk help restore hydration and support post-exercise recovery.
• Moderate Protein to Prevent Muscle Breakdown – Includes lean protein sources like chicken breast, salmon, Greek yogurt, and eggs to support muscle maintenance and repair.
• Lower Fat to Maintain Digestive Comfort – Fat intake is strategically reduced to optimize calorie distribution and prevent stomach discomfort before endurance events.

This science-backed meal plan ensures optimal carbohydrate loading, hydration support, and muscle recovery, making it ideal for endurance athletes preparing for competition day.