What does 600 grams of Carbohydrates in a day look like?

What does 600 grams of Carbohydrate per day look like?

On those hard training days, when working for 3 hours or longer, a female endurance athlete, weighing 130 pounds, could require as much as 600 grams of carbohydrate to fuel her training. Become an intuitive athlete and tap in to your own body wisdom. On lighter and easier training days, you will need a lot less carbohydrate.

Listen to your body!

Meal 1 – Breakfast

3 Whole Grain Frozen Waffles 40g

¼ C Maple syrup 54g

1 small Apple 15g

2 C Fruit Smoothie, milk based 60g

Meal 2 - Lunch

Peanut Butter, Banana, Honey sandwich;

2 slices Whole Grain Bread 30g

2 Tbsp Peanut Butter 14g

1 Tbsp Honey 17g

1 small Banana 15g

1 C Carrot sticks 10g

Meal 3 - Pre-Practice (less than 1 Hour)

Lara bar 25g

12 ounces Sports Drink (Gatorade) 21g

Meal 4 – Recovery

8 oz. Chocolate Milk 26g

2 pumpkin Oat muffins 52g

(see recipe on my blog

1 small Peach 15g

Meal 5 – Dinner

6 Chicken Meatballs (Coleman brand) 2g

1 C Tomato sauce 10g

1 1/2 C Pasta 45g

2 C Roasted Carrots, Sweet potatoes,

Butternut Squash Medley 30g

2 dinner rolls 30g

Meal 6 – Evening Snack

1 container Greek yogurt 16g

1 C Blueberries 15g

2 Brown Rice cakes 28g

1 C Tart Cherry juice 34g

Daily Total 604g