It's called carb rotating or carb cycling. That is, taking in more carbs on the days that I have to run and less on the days that I don't.
Monday - Medium
Tuesday - High
Wednesday - Low
Thursday - High
Friday - Medium
Saturday - High (long run)
Sunday - Low
Example of carb rotating meals:
Low days
- Breakfast = Carb and a protein (like egg whites and oatmeal)
- Lunch = Protein and essential fats (chicken salad with balsamic dressing)
- Snack = Protein and essential fats (almonds and a protein shake)
- Dinner = Protein and a veggie (chicken and broccoli)
- Protein shake before bed
Medium days
- Breakfast = Carb and a protein (my standard breakfast egg whites and oatmeal)
- Lunch = Protein and carb (chicken and brown rice)
- Snack = Protein and essential fats (almonds and Greek yogurt)
- Dinner = Protein and veggie (chicken and asparagus)
- Protein shake before bed
High days
- Breakfast = Carb and a protein (YES - egg whites and oatmeal)
- Lunch = Protein and carb (chicken and brown rice)
- Snack = Protein and carb (whole grain bagel/toast and Greek yogurt)
- Dinner = Protein and veggie (chicken and asparagus)
- Protein shake before bed
