If you plan on doing a one day carbo load protocol, select from these foods.  Keep fat to a minimum. 

 

Very High Glycemic Index Foods      (GI score >60) Cornflakes or Rice Krispies Pancakes Pancake syrup Plain white Lenders bagel English muffin White bread or buns Jelly Honey Vanilla wafer cookies Instant White Rice Instant Mashed Potatoes Baked Potato Cranberry Juice Cocktail Drink Regular Sweetened Cola Banana Raisins Carrots White table sugar Spaghetti noodles (must be cooked at least 20 minutes; not al a dente) Gatorade Energy Drink

Carbohydrate content (grams/serving)   1 cup  = 24 g 3-4 inch = 34 g ¼ cup  = 52 g 1 each  = 38 g 1 each = 29 1 slice (1 ounce) = 15 g 1 Tablespoon = 13 g 1 Tablespoon = 17 g 6 cookies = 26 g ½ cup dry (3/4 cooked) = 36 g 1 cup cooked = 36 g 1 large 1 cup  = 32 g 16 ounces = 54 g 1 medium  = 15 g ¼ cup = 30 g ½ cup = 9 g 1 Tablespoon = 12 g     12 ounces = 78 g

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