http://www.youtube.com/watch?v=-8XSit8XyeM
Eating and Drinking during the Marathon
The week before the Marathon
Focus on eating plenty of fruits/vegetable/whole grains to keep your immune system boosted.
Try to increase your carbohydrate intake a couple days before the marathon but don't "stuff" yourself.
Don't skip meals.
The Day before the Marathon
Stay away from foods you know will cause stomach distress.
Drink water frequently.
Eat meals at home if possible.
Go easy on caffeine products.
Avoid gassy foods like broccoli, cauliflower, cabbage, beans, etc.
If you are on the road, pack non-perishable food items.
Marathon Morning
Eat 2-4 hours before the race. Aim for 100-200 grams of carbohydrate (low in fat and a small amount of protein). Ex. Bagel, banana, non-fat yogurt, sports drink, toast, sports bar, etc.
Drink 16 oz. of fluid before the start of the marathon.
During the Marathon
Drink 5 1/2-oz fluid every 15 minutes. Use a sports drink if available. Try to test out the sports drink that will be featured at the race BEFORE your race.
Try to eat/drink 30-60 grams of carbohydrate every hour. Do not wait until the end of the hour to obtain all of your carbohydrates. Try to take a gel or part of a sports bar every half hour.
After the Marathon
Drink, Drink, and Drink (no not alcohol or diet coke!)
Try to replenish 100-400 calories within 30 minutes after your marathon. Eat high carbohydrate foods and some protein. Ex. Pasta/chicken, sandwich, non-fat cottage cheese/fruit, cereal/milk, trail mix, etc.
Now go have some fun this weekend! Stay strong, Live in the moment, and don't have any negative thoughts what so ever, you have trained and you/I know you can do it!
