A structured plant-based plan to increase carbohydrate intake during competition week for peak performance, sustained energy, and optimal recovery.

Carb loading is a strategy endurance athletes use to maximize glycogen storage in their muscles and liver. This plant-based plan involves gradually increasing carbohydrate intake over the week to fuel the body during a long and intense event on Saturday with moderate protein to prevent muscle breakdown.

Carbohydrate and calorie goals should be adjusted depending on your client's needs.

This program was created with the following key considerations in mind:

High Carbohydrate Load
This plan gradually increases the amount of carbohydrates throughout the week, using lower-fiber sources as they’re digested more quickly and provide a fast and easily accessible energy source. Carb loading can help athletes stay energized and perform at their best.

Recovery Beverages
This plan incorporates tart cherry juice into the post-exercise routine to enhance recovery by reducing muscle soreness, inflammation, oxidative stress, and sleep quality. Smoothies are added to help maintain hydration levels and restore electrolyte balance in the body.

Protein
For endurance athletes, ensuring adequate protein intake is important while carb loading to prevent muscle protein breakdown. This plan includes tofu, nut butter, and chickpeas.

Lower Fat
Fat proportions are lowered in this plan to maintain calorie levels and prevent stomach discomfort. Nut butter, olive oil, and tofu are the primary sources of fats incorporated daily.