| Table 1: Sample menu of a high carbohydrate diet. | ||
| Food item | Calories | Grams carbohydrate |
|---|---|---|
| Breakfast | ||
| 8 ounces orange juice | 120 | 28 |
| 1 cup oatmeal | 132 | 23 |
| 1 medium banana | 101 | 26 |
| 8 ounces low-fat milk | 102 | 12 |
| 1 slice whole wheat toast | 60 | 12 |
| 1 tablespoon jelly | 57 | 15 |
| Lunch | ||
| 2-ounce slice ham | 104 | 0 |
| 1 ounce Swiss cheese | 105 | 1 |
| 2 slices whole wheat bread | 120 | 25 |
| 1 leaf lettuce | 1 | 0 |
| 1 slice tomato | 3 | 1 |
| 8 ounces apple juice | 116 | 30 |
| 8 ounces skim milk | 85 | 12 |
| 2 cookies | 96 | 14 |
| Dinner | ||
| 3 cups spaghetti | 466 | 97 |
| 1 cup tomato sauce with mushrooms |
89 5 |
19 1 |
| 2 tablespoons Parmesan cheese | 45 | 0 |
| 4 slices French bread | 406 | 78 |
| 1 slice angel food cake | 161 | 36 |
| 1/4 cup sliced strawberries | 13 | 3 |
| 1/2 cup ice cream | 133 | 16 |
| Snack | ||
| 16 ounces grape juice | 330 | 83 |
| 6 fig cookies | 386 | 81 |
| TOTAL | 3236 | 613 |
| (75% of total calories) | ||
Water is an important nutrient for the athlete. Athletes should start any event hydrated and replace as much lost fluid as possible by drinking chilled liquids at frequent intervals during the event. Chilled fluids are absorbed faster and help lower body temperature. (See Table 2.)
| Table 2: Recommendations for hydration. | |
| Day before | Drink fluids frequently |
| Pre-event meal | 2-3 cups water |
| 2 hours before | 2-2 1/2 cups water |
| 1/2 hour before | 2 cups water |
| Every 10-15 minutes during the event | 1/2 cup cool (45-55 degrees) water |
| After event | 2 cups fluid for each pound lost |
| Next day | Drink fluids frequently (it may take 36 hours to rehydrate completely). |
| Table 3: Two pre-event meal plans. | |
| Pre-Event Meal Plan I, 2-3 hours prior (approximately 500 calories) |
|
| Lean meat or protein equivalent | 2 ounces |
| Fruit | 1 serving (1/2 cup) |
| Bread or easily digestible carbohydrate | 2 servings |
| Pre-Event Meal Plan II, 3 1/2 – 4 hours prior (approximately 900 calories) |
|
| Cooked lean meat or protein equivalent | 2 ounces |
| Fruit | 1 serving (1/2 cup) |
| Pasta or baked potato | 1 cup or 1 medium |
| Bread or carbohydrate substitute | 2 servings |
| Low-fiber vegetable | 1 serving (1/2 cup) |
| Fat spread | 1 teaspoon |
| Dessert: Angel food cake or plain cookies | 1 piece 2 cookies |
For similar articles, read Nutrition and Supplements.
