Pre Marathon Nutrition

Question
Ms. Zilberter

 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
Hi Rob,

Here's some information you can use.

Nutrition and athletic performance
http://www.dietandbody.com/article1222.html

Carbohydrates and Other Macronutrients: How Much?
http://www.bestlowcarbs.com/article1109.html

Sorry, the outside links are too old, but the essential information is still there.

Tanya Zilberter, PhD

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