Hungry Heart

Adventures in healthy living

Cramming in the Carbs

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*Food falls into three primary ‘macro-nutrient’ categories; fat, protein, and carbohydrate.
Basically, all food is a ratio of these three nutrients.

It is suggested that marathon runner’s pre-race meals should consist of 70-85% carbohydrates. Other sources suggest 4 grams of carbohydrates per pound that you weigh, for proper carbo-loading.

This is actually a difficult task to achieve. For a runner the size of Jerry, that is between 600-700 grams of carbohydrates!
A normal 2000 calorie diet recommendation is 300 grams.

Jerry’s diet yesterday consisted of yogurt (carbs and protein), granola, a bagel, mashed potatoes, a banana, Triscuits, a Clif bar, another bagel, orange juice, and a pasta dish I made for dinner. As well as a large glass of chocolate milk. (Sugar = carbs). Plus tons of water and some Gatorade.

In last night’s dinner I packed squash, eggplant, tomatoes, and onions into a baked pasta dish.

Jerry was a little nervous because I put veggies in the pasta.
But veggies are so low in fat and protein, they are actually a high percentage of carbohydrates.
For example, a serving of butternut squash is 93% carbohydrates (22 grams of carbs).

I melted 2 oz of provolone into some milk and added it to the pasta and veggies. I covered the top with 1/3 cup of pecorino and about 1/4 cup breadcrumbs and baked it for 20 minutes.

This was a decent, quick meal for a week night.

Jerry ate a side of bagel with his dinner.

I also baked up some oatmeal cookies. I used the recipe on the back of the Quaker Oats lid for Vanishing Oatmeal Cookies. 

I substituted half the butter with applesauce, and used whole wheat flour instead of all purpose. I used dried cranberries instead of raisins, and a cup of white chocolate chips.

The perfect low fat, high carb snack!
These have approximately 5 grams of fat and 20 grams of carbs.

Jerry would only have to eat 30 of them to reach 600 grams of carbs.
I better bake another batch :)

*I am not a dietician or nutritionist. I’m just someone who feeds a marathon runner.

One Comment

  1. how did you make the sauce for the pasta dish? it looks great!

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