Carb-loading before a marathon

[PrettyCandles]

I recently read somewhere (but I can't remember where!) that a sub-4h runner needs to eat something like 8-12 bowls of carbs in the 24-36h before a marathon.

Where can I find out more?

I just found this:

about carb loading

Which one are you doing?

Me? ROFPMSL!

Dh is the runner. His next one is Snowdonia in the autumn.

He's very methodical and informed about his training and his runs, but leaves the food aspect up to me. I've simply been upping his carbs in the last week before a marathon, and reducing his proteins until he has only carbs in the 24h before the run. But I'm sure there's more to it than that. And the fact that he comes back from his longer training runs (20+miles) more drained that from the marathons themselves, suggests that I should be doing something different.

I'll have a look at that link, thanks.

That's interesting. He's not going to like it, though. He generally does his long runs on a Saturday, and our usual Friday night dinner is his favourite, a roast with roast potatoes etc.

So where did I hear about increasing the volume of carbs? It seems at odds with this article

I'd imagine he's coming home more tired from his 20 milers than his marathon as he's more tired when he starts them, as hopefully he tapers before the marathon itself.

I've found from experience with half marathons that too much starchy food in the 24 hours before the event leaves me sluggish and heavy, so I tend to bulk up a couple of days beforehand and then eat normally the day before, not doing any exercise so I don't deplete my glycogen stores. DH on the other hand could probably survive on nothing but carbs before a race, so I think it's best to play with intake whilst he's training in order to optimise his racing.

Yes, he tapers off before a race, so won't have had that sort of rest before a long training run.

I don't think eating heavily in the run-up to a race bothers him - he likes a big bowl of proper porridge for breakfast on a race day!

Are old-fashioned stodgy puddings too high in fat and simple carbs?

Is it best to just give him lots of pasta/potatoes/rice, as plain as possible?

And what about after a race? I always make him a Thermos of thick root-veg soup for immediately afterwards.

I want to come and live in your house! Your DH sounds very well looked by you

I think protein and carbs for afterwards - things like tuna sandwiches are supposed to be good I think.

Sorry for vague answers, I'm learning about this myself and don't have much experience to go by - also a lot of it is down to the individual I suppose.

I've read elsewhere that diet should be 60-70% carbs in the 3 days before the race but it does seem that opinions vary depending on who you read.

I like feeding people

Chocolate milk is brilliant for afterwards and quite yummy! It has protein, carbs and chocolate in it. As far as running recovery foods go it's a superfood.

DH usually follows his chocolate milk after a race with a pint or two, which I think negates the recovery elements of anything I put in him!

Re the diet beforehand, I think it might be sensible to keep protein involved so MrsWednesday's advice of 60 - 70% carbs sounds sensible. Protein helps repair any damaged muscle fibres so keeps him in tip top shape for running.