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Carbohydrate Loading Recipes

Nutritional Information:

Carbohydrates are the major souce of energy utilized during strenuous exercise.  A diet high in carbohydrates support above-normal storage of carbohydrates in muscles for sustained performance.  60% to 70% of an athlete's diet must come from carbohydrates to maximize the benefits during exercise and accelerate recovery.  Post-exercise carbo-loading is especially important for multi-day events.  Magnesium, potassium, sodium, and chloride can be lost in significant amounts if sweating is profuse or prolonged, endurance athletes may be at risk of developing imbalances or deficiencies of these nutrients, possibly to the detriment of performance.

Complex carbohydrates are found in foods such as peas, beans, whole grains, and starchy vegetables.  The body turns both simple and complex carbohydrates into glucose (blood sugar).  Glucose is used in the cells of the body and in the brain.  Any unused glucose is stored in the liver and muscles as glycogen for use later.

Each of the following protein drink recipes supplies approximately 20 grams of complex carbohydrates and is very low in fat.  Take with a Sports 30™ Daily Vitality Pack to enjoy the full benefit as vitamins and other nutrients are important in the conversion of carbohydrates into energy.  Each recipe supplies at least 45 mg of magnesium, and more than 800 mg of potassium.

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Pear-Carrot

• 1 C   Pears
• 1/4 C   Carrots
• 8 oz.   Orange juice
• 2 T   White rice
• 2 T   NouriShake (any flavor)

Approximate Nutritional Boost:

• 825 mg potassium
• 69 g carbohydrates (complex: 18 g)
• 385 calories

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Mandarin Orange-Pear-Banana

• 2/3 C   Mandarin oranges or tangerines
• 1/2 C   Pears
• 1/3 C   Bananas
• 1 T   Oatmeal (regular, cooked)
• 8 oz.   1% lowfat milk
• 2 T   NouriShake (any flavor)

Approximate Nutritional Boost:

• 1090 mg potassium
• 64 g carbohydrates (complex: 17 g)
• 415 calories

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Mandarin Orange-Mango

• 2/3 C   Mandarin oranges or tangerines
• 1/2 C   Mangoes
• 1 T   Oatmeal (regular, cooked)
• 8 oz.   1% lowfat milk
• 2 T   NouriShake (any flavor)

Approximate Nutritional Boost:

• 860 mg potassium
• 56 g carbohydrates (complex: 20 g)
• 340 calories

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Banana-Apricot

• 2/3 C   Apricots
• 1/2 C   Bananas
• 3 T   White rice (cooked)
• 8 oz.   Pineapple juice
• 2 T   NouriShake (any flavor)

Approximate Nutritional Boost:

• 1250 mg potassium
• 88 g carbohydrates (complex: 20 g)
• 480 calories

Other delicious recipe groups:

Carotenoid Rich Recipes
Heart Healthy Recipes

Enjoy whole-food nutrition the NouriShake® way . . .
        just for the HEALTH of it!

*** As set down by the Food and Drug Administration, vitamin supplement products cannot be advertised as intended to diagnose, treat, cure or prevent any disease. ***