Welcome to practical, science-backed plant nutrition for peak endurance performance and race day energy.
Carb loading before a marathon, long-course triathlon, or heavy cycling event often feels overwhelming, leading many athletes to experience pre-race digestive distress, sluggishness, or hitting the dreaded wall. Created by a holistic nutrition coach with ten years of university health education, this 32-page digital guide provides a targeted, structured carb-loading protocol using clean whole foods to fully saturate your glycogen stores without slowing you down.
Every meal, snack, and recovery beverage is intentionally formulated to scale carbohydrates up while keeping fat and fibre low to ensure rapid absorption, easy digestion, and zero race-day stomach upset.
Quick Product Specifications:
Product Type: Instant Digital PDF Download
Author: Jessica Faulds, The Rebel Nutrition Coach
Page Count: 32 full colour pages
Duration: 7 full days of planned meals, snacks, and recovery drinks
Compatibility: Opens on any smartphone, iPad, tablet, e-reader, Mac, or PC
Dimensions: Standard 8.5 x 11-inch letter size for easy home printing
License: Personal use only
What Makes This Guide Special:
Progressive carbohydrate scaling: Delivers 335g to 417g of daily accessible carbohydrates (up to 75 percent of total daily calories) to maximize liver and muscle glycogen stores before peak performance.
Controlled fat and lower fibre: Strategically reduces heavy fats and insoluble roughage to speed up gastric emptying, prevent GI cramps, and eliminate pre-race bowel urgency.
Lean muscle protection: Incorporates 53g to 71g of clean daily plant protein from tofu, chickpeas, nut butters, and oats to prevent muscle tissue breakdown during endurance training blocks.
Dedicated recovery hydration: Features electrolyte-supporting smoothies and daily tart cherry limeades to reduce muscle soreness, combat oxidative stress, and improve deep sleep quality.
Athlete kitchen workflow: Includes an aisle-sorted grocery list, a batch prep schedule, and portable packing routines for busy training schedules.
What Is Included Inside Your PDF:
Complete 7 day meal schedule covering breakfast, lunch, dinner, two daytime snacks, and an evening recovery drink daily
Categorized grocery checklist organized by supermarket aisle
Step by step batch prep and meal packing timeline
Complete recipe collection with clear instructions, helpful ingredient swaps, and storage tips
Daily nutritional breakdowns showing calories, protein, carbohydrates, fats, fibre, iron, calcium, and key vitamins
How Delivery Works: This is an instant digital product. As soon as your checkout is complete, you will receive an immediate download link on the confirmation screen, as well as an automated email with your permanent file link.
Looking for 1 on 1 Coaching? Want personalized macro adjustments or ongoing athletic performance coaching? Visit the Coaching tab above to learn more or apply to work together.
Welcome to practical, science-backed plant nutrition for peak endurance performance and race day energy.
Carb loading before a marathon, long-course triathlon, or heavy cycling event often feels overwhelming, leading many athletes to experience pre-race digestive distress, sluggishness, or hitting the dreaded wall. Created by a holistic nutrition coach with ten years of university health education, this 32-page digital guide provides a targeted, structured carb-loading protocol using clean whole foods to fully saturate your glycogen stores without slowing you down.
Every meal, snack, and recovery beverage is intentionally formulated to scale carbohydrates up while keeping fat and fibre low to ensure rapid absorption, easy digestion, and zero race-day stomach upset.
Quick Product Specifications:
Product Type: Instant Digital PDF Download
Author: Jessica Faulds, The Rebel Nutrition Coach
Page Count: 32 full colour pages
Duration: 7 full days of planned meals, snacks, and recovery drinks
Compatibility: Opens on any smartphone, iPad, tablet, e-reader, Mac, or PC
Dimensions: Standard 8.5 x 11-inch letter size for easy home printing
License: Personal use only
What Makes This Guide Special:
Progressive carbohydrate scaling: Delivers 335g to 417g of daily accessible carbohydrates (up to 75 percent of total daily calories) to maximize liver and muscle glycogen stores before peak performance.
Controlled fat and lower fibre: Strategically reduces heavy fats and insoluble roughage to speed up gastric emptying, prevent GI cramps, and eliminate pre-race bowel urgency.
Lean muscle protection: Incorporates 53g to 71g of clean daily plant protein from tofu, chickpeas, nut butters, and oats to prevent muscle tissue breakdown during endurance training blocks.
Dedicated recovery hydration: Features electrolyte-supporting smoothies and daily tart cherry limeades to reduce muscle soreness, combat oxidative stress, and improve deep sleep quality.
Athlete kitchen workflow: Includes an aisle-sorted grocery list, a batch prep schedule, and portable packing routines for busy training schedules.
What Is Included Inside Your PDF:
Complete 7 day meal schedule covering breakfast, lunch, dinner, two daytime snacks, and an evening recovery drink daily
Categorized grocery checklist organized by supermarket aisle
Step by step batch prep and meal packing timeline
Complete recipe collection with clear instructions, helpful ingredient swaps, and storage tips
Daily nutritional breakdowns showing calories, protein, carbohydrates, fats, fibre, iron, calcium, and key vitamins
How Delivery Works: This is an instant digital product. As soon as your checkout is complete, you will receive an immediate download link on the confirmation screen, as well as an automated email with your permanent file link.
Looking for 1 on 1 Coaching? Want personalized macro adjustments or ongoing athletic performance coaching? Visit the Coaching tab above to learn more or apply to work together.
