1-Day Taper Single-Day Carb Load
About this meal
Day | Meal | Dish | Portion | kcal | Macros (P/C/F) Sat (load) | 7am | Oats + banana + honey + skim milk | 120 g + 1 + 30 g | 600 | 18/118/6 Sat | 9am | Bagel + jam + OJ | 1 + 40 g + 350 ml | 540 | 12/118/2 Sat | 11am | Rice cake + jam + sport drink | 6 + 40 g + 500 ml | 480 | 4/110/2 Sat | 1pm | White rice, grilled chicken, soy, miso | 400 g + 100 g | 700 | 30/138/4 Sat | 3pm | Pretzels + Gatorade + fig bars | 60 g + 500 ml + 3 | 540 | 8/118/4 Sat | 5pm | Pasta marinara + parm + white bread | 180 g dry + 60 g + 1 | 800 | 26/156/8 Sat | 8pm (early) | Sushi rice + lean fish + miso | 300 g + 80 g | 580 | 24/110/4 Sat | Pre-bed | Toast + jam + chamomile | 2 + 30 g | 280 | 6/60/2 Sun race AM | 4am | English muffin + jam + black coffee | 2 + 30 g | 360 | 8/74/3 Sun | 5am | Sport drink + banana | 350 ml + 1 | 200 | 1/48/0 Sun start 6am | First
Why these macros matter
Hitting 100g of protein at 3400 kcal makes this an easy win for rapid glycogen top-up. The hard part is doing it consistently — that's where the app earns its keep.
Hit it automatically with NYUS
NYUS plans meals like this around your calorie and protein targets, swaps any dish in three taps to fit what you actually want to eat, and keeps your day's macros on track without manual counting.