yes there are a lot out there, but i haven’t come across many that actually provide a menu (the quantity is really the most useful bit in my opinion) recommendation that you can follow…

of course you need to modify based on your size (article is for 150-lb person) but after i read this i realized i’ve been eating TOO MUCH!  think that’s contributed to stomach issues during the race.  i think i’ve eaten too much in the past thinking that that would avoid a later run bonk.  but i’ve learned that can be avoided by fueling properly pre- and during the race.,7120,s6-242-301–14076-F,00.html

additionally – attached is my specific carbo loading plan that i developed (based off of the RW article) for CIM.

CIM Carbo Load Meal Plan