Seven-Day Taper

The following tables provide an example of how the principles for maximizing carbohydrate storage can be put to work. They illustrate what and how athletes might eat if they typically train twice daily. You'll notice that the food is spread out over six smaller meals rather than two or three larger ones. You'll also notice that the caloric level of the meals does not emphasize dinner at the end of the day. Although dinner is important, training takes place before dinner, so ample energy must be available when the athlete needs it the most. Breakfast comes before the morning workout; when an athlete wakes up, blood sugar is marginal and the liver is virtually depleted of energy, so maintaining blood sugar is virtually impossible. Eating some food before the morning workout ensures that the muscles will benefit from the training and makes the athlete feel better. Nobody feels good with low blood sugar.

As indicated by the tables, foods should be consumed long enough before the training session so an athlete feels no discomfort from training because there is food in the stomach. In addition, the meal plan always includes some carbohydrates immediately after a workout. This helps ensure an effective replenishment of the glycogen that was used up during the training. Waiting too long after training to eat can diminish the efficiency of muscle glycogen replacement.

Seven Days Before Competition

Six Days Before Competition

Five Days Before Competition

Four Days Before Competition

Three Days Before Competition

Two Days Before Competition

One Day Before Competition

Competition Day