13Jan
24-H High GI Carbohydrate Loading
The basic technique for eating a one-day high GI load is simply a “this for that” approach – i.e., swapping whole grain, high fiber low GI carbs for high GI carbs. Notice that many of these food choices will work for someone on a gluten free diet, which I have indicated with a GF symbol. []
Avoid breakfast cereals based on oats, barley and bran
- Sub cornflakes, rice chex, corn chex, puffed rice cereal (all GF)Use breads without whole grains, stone-ground flour, sour dough
- Sub white bread, rice crackers (GF), white bagels
- Consume potatoes (GF) without added butter or margarine
- Enjoy canned fruit in syrup (GF) and cooked vegetables (GF)
Avoid whole grains such as quinoa, wild rice, or pasta cooked al a dente
- Sub brown rice pasta (GF), or potatoes
- Pasta cooked until very soft has a higher glycemic index
- Drink high GI sport drinks or fruit drinks instead of 100% juice
- Use high GI snacks between meals
- Jelly beans, hard candy, jam/jelly/GF) on white bread or rice crackers (GF), Clif bar Cookies ‘n Crème, Powerbars
REST after loading to maintain glycogen stores!
2 Responses
admin
01.13.11
It DOES work, and knowing I am one year older every year I do the Birkie the pre-race nutrition gets more important. Have a great race!
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Jim Sheibley 01.13.11
This advice has been invaluable to this Birkie veteran. After 2 race-stopping bonks I used the old week-long carb depletion/loading routine with moderate results before reading Donna’s summary of the research. Results since then have been outstanding, plus I feel much better during pre-race week.
Cranberry juice cocktail, rice krispie treats, jelly beans, and gnocci for dinner are guilty pleasures on Fri that actually help! It’s hard to avoid any exercise on day-before, however.