A structured 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 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. Electrolyte-enhanced beverages are added to help maintain hydration levels and restore electrolyte balance in the body. Chocolate milk is included as it contains roughly the recommended carbohydrate-to-protein ratio for optimal recovery.

Protein
For endurance athletes, a slightly higher protein intake is needed while carb loading to prevent muscle protein breakdown. This plan includes lean protein sources such as chicken breast, salmon, Greek yogurt, and eggs.

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