Table 5.

Example of eating program for a 70-kilogram athlete training for an ultra-endurance event, requiring 8–12 grams of carbohydrate per kilogram of body weight per day

Usual intake	Total grams of carbohydrate	Additional foods to boost carbohydrate	Total grams of carbohydrate
Breakfast
Fast-food egg and cheese biscuit (32 g) and coffee (0 g)	32	2 hash brown potato patties (30 g) 16 oz of orange juice (44 g) Café latte (18 g)	124
Morning snack
½ cup of peanuts (12 g) 8 oz of apple juice (28 g)	40	8 oz of Greek strawberry yogurt (27 g) ½ cup of granola (38 g) 16 oz of cranberry apple juice (68 g)	145
Lunch
Grilled chicken salad with balsamic vinaigrette dressing Water	10	Salad additions: ¼ cup of croutons (13 g) ½ cup of garbanzo beans (29 g) ½ cup of bell peppers (4 g) 1 ciabatta roll (28 g) 8 oz of berry fruit smoothie (28 g)	112
During workouts
Water (0) 8 oz of sports drink (15 g)	15	16-oz carbohydrate energy drink (30 g)	45 g
Post workout
16 oz of sports drink (30 g) 8-oz whey protein mixed with water (8 g)	38	12 oz of endurance formula sports drink (22 g) 16-oz whey protein mixed with 8 oz of milk and 8 oz of vanilla yogurt with 2 tablespoons of honey (78 g)	100 g
Dinner
6 oz of beef flank steak (0 g) ½ cup of brown rice (25 g) 1 cup of green beans (10 g) 1 cup of broccoli (11 g) 1 cup of mixed fruit salad (30 g) Water	76	6-oz flank steak sandwich on large Kaiser roll (52 g) Large baked potato with ½ cup of plain yogurt (76 g) 1 cup of green peas (25 g) 1 cup of broccoli (11) Add ½ cup of fruit-flavored yogurt to mixed fruit salad (44 g)	198
Bedtime snack
3 cups popcorn (20 g) Diet cola (0 g)	20	1 cup of raisin bran cereal (45 g) 1 cup of milk (12 g) 1 medium banana (27 g)	84
Total	231 g or 3.3 g/kg BW	Total	808 g or 11.5 g/kg BW

Data from National Nutrient Database for Standard Reference (Release September 25, 2015).¹⁴⁴

Abbreviations: BW, body weight.