Pre Marathon Nutrition

Question
Mr. Rapitis

This weekend I will be taking part in my first 26.2 mile (or 42.2 kilometer as we say here in Canada) marathon. I've trained as hard as possible given my time restraints from work and as a father of two kids who are involved in after school sports.
 I've completed two training runs over twenty miles. The only nagging injury is a small tear in my left soleus muscle which I'm taking mobicox and Advil for. I've done both of my long training runs with it and while it's not getting better, it's not getting worse. My Dr. knows about it and has given me her blessing.
 I know that I should be "carbo loading" this week but do you have any suggestions as to what foods this should include, besides pasta? How much protein should I include in my diet and how soon should I start hydrating myself (above the usual amount)?

Thank you for your help.

Rob

Answer
Hello Rob,

  Thank you for your nutrition question.  Usually marathon runners should start their carbohydrate loading 2 weeks before a race.  You should be eating foods such as "whole" wheat bread, bagels, cereals, brown rice, millet and oatmeal.  They types of foods help to release carbohydrates into your body slowly instead of all at once which helps to build your endurance during the race.
 Your protein intake should be around 60g a day and include foods such as beans, nuts and some lean meats such as chicken, turkey, and fish.  Hope this helps. Good luck with your race.  

-George Rapitis, Nutritionist
http://www.juiceblend.com

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