Carb Loading Diet (Plant-Based)

Carb Loading Diet (Plant-Based)

The Carb Loading Diet (Plant-Based) is a specialized, structured plan designed to help endurance athletes maximize glycogen storage in the muscles and liver during competition week. By gradually increasing carbohydrate intake while keeping protein moderate, this approach aims to fuel peak performance, sustain high energy levels, and optimize recovery for intense events like marathons or triathlons. This specific plan is built to accommodate a wide range of dietary needs, making it fully compatible with corn-free, dairy-free, egg-free, pescatarian, vegan, and vegetarian lifestyles. It specifically supports the metabolic demands often highlighted in your PlexusDx report, such as how the ADRB2 gene influences energy mobilization, how AMY1 affects starch digestion, and how IL6 and PPARG relate to inflammation and glucose regulation during strenuous activity.

This program is grounded in evidence that prioritizes fuel availability and muscle preservation. The strategy involves tapering fiber intake to ensure quick digestion and readily accessible energy, while simultaneously incorporating specific functional foods to combat oxidative stress. Key recommendations include:

• High Carbohydrate Load: Gradually increase carbohydrate consumption throughout the week, favoring lower-fiber sources that digest quickly to keep athletes energized during cardio-intensive activities.
• Recovery Beverages: Incorporate tart cherry juice post-exercise to help reduce muscle soreness and inflammation, alongside smoothies to restore hydration and electrolyte balance.
• Adequate Protein: Include plant-based sources like tofu, nut butter, and chickpeas to prevent muscle breakdown without overloading digestion.
• Lower Fat Intake: Keep fat proportions lower using measured sources like olive oil and nut butter to maintain caloric balance and prevent stomach discomfort during training.

Ready to customize this plan to your specific tastes? Click the button below to access your PlexusDx meal planning tool and instantly adjust recipes. You can replace any ingredient or meal that doesn't fit your preferences using the "Swap" feature:

1. Locate the meal you want to change.
2. Click the three dots in the corner of the meal card.
3. Select "Swap recipe" from the menu.
4. Choose between "Swap" (for just that meal) or "Swap all" (for recurring instances).
5. Keep clicking "Swap" to browse alternatives that automatically match strict rules like gluten-free, dairy-free, or egg-free.

PlexusDx provides educational information about genetic predispositions only. This content is not medical advice. Always discuss genetic findings, test results, symptoms, and treatment decisions with your healthcare provider or an allergist to determine appropriate care for your situation.