• Fruit crumble 1 cup
• Fruit packed in heavy syrup 280 g (1.3 cups)
• Fruit stewed/canned in light syrup 520 g (2 cups)
• Fresh fruit salad 500 g (2.5 cups)
• Bananas 1 extra large
• Large fruit (mango, pear, grapefruit etc.) 2-3
• Medium fruit (orange, apple etc.) 3-4
• Small fruit (nectarine, apricot etc.) 12
• Grapes 350 g (2 cups)
• Melon 1,000 g (6 cups)
• Strawberries 1,800 g (12 cups)
• Sultanas and raisins 70 g (4 Tbsp)
• Dried apricots 115 g (22 halves)

(Not all these items are suitable when cycling but can be used for vir carbo-loading)

• Wheat biscuit cereal (e.g. Weet Bix) 60g (5 biscuits)
• ‘Light’ breakfast cereal (e.g. Cornflakes) 60 g (2 cups)
• ‘Muesli’ flake breakfast cereal 65 g (1-1.5 cups)
• Toasted muesli 90 g (1 cup)
• Porridge – made with milk 350 g (1.3 cups)
• Porridge – made with water 550 g (2.5 cups)
• Rolled oats 90 g (1 cup)
• Bread 100 g (4 slices white or 3 thick wholegrain)
• Bread rolls 110 g (1 large or 2 medium)
• Pita and lebanese bread 100 g (2 pita)
• Chapati 150 g (2.5)
• English muffin 120 g (2 full muffins)
• Crumpet 2.5
• Muesli bar 2.5
• Rice cakes 6 thick or 10 thin
• Crispbreads and dry biscuits
• 6 large or 15 small Fruit filled biscuits 5
• Plain sweet biscuits 8-10
• Cream filled/chocolate biscuits 6
• Cake style muffin 115 g (1 large or 2 medium)
• Pancakes 150 g (2 medium)
• Scones 125 g (3 medium)
• Iced fruit bun 105 g (1.5)
• Croissant 149 g (1.5 large or 2 medium)
• Rice, boiled 180g (1 cup)
• Pasta or noodles, boiled 200 g (1.3 cups)
• Canned spaghetti 440 g (large can)

• Potatoes 350 g (1 very large or 3 medium)
• Sweet potato 350 g (2.5 cups)
• Corn 300 g (1.2 cups creamed corn or 2 cobs)
• Green Beans 1,800 g (14 cups)
• Baked beans 440 g (1 large can)
• Lentils 400 g (2 cups)
• Soy beans and kidney beans 400 g (2 cups)
• Tomato puree 1 litre (4 cups)
• Pumpkin and peas 700 g (5 cups)

• Milk 1 litre
• Flavoured milk 560 ml
• Custard 300 g (1.3 cup or half 600 g carton)
• ‘Diet’ yoghurt and natural yoghurt 800 g (4 individual tubs)
• Flavoured non-fat yoghurt 350 g (2 individual tubs)
• Ice cream 250 g (10 Tbsp)
• Fromage frais 400 g (2 tubs)
• Rice pudding/creamed rice 300 g (1.5 cups)

• Sugar 50 g Jam
• 3 Tbsp Syrups
• 4 Tbsp Honey
• 3 Tbsp Chocolate
• 80g Mars Bar and other 50-60g bars
• 1.5 bars Jubes and jelly babies 60 g
   
   
   
   

• Fruit juice – unsweetened 600 ml
• Fruit juice – sweetened 500 ml
• Cordial 800 ml
• Soft drinks and flavored mineral water 500 ml
• Fruit smoothie 250-300 ml

• Sports drink 700 ml
• Carbohydrate loader supplement 250 ml
• Liquid meal supplement 250-300 ml
• Sports bar 1-1.5 bars
• Sports gels 2 sachets
• Glucose polymer powder 60 g