2 Weeks Out- -1.5 Weeks of low-carbohydrate eating, higher fat and protein
-This allows for glycogen depletion and fat loading (major source of energy in endurance events) while maintaining calories/muscle mass
3 Days Out- -All 3 days eat very large amounts of carbohydrates, especially complex carbs
-This allows for carbohydrate loading to maximize glycogen stores for the race
-Consume moderate protein and fat during these days
3-4 Hours Pre-Race- -High Carbohydrate meal low in fat and protein (oatmeal and fruit)
1 Hour Pre-Race- -Piece of Fruit
15 Min Pre-Race- -Water, Gatorade or Goo (optional)
During Race- -Water/Gatorade every few miles
-Goo Packet every 8 miles running
Post-Race- -Rehydrate thoroughly, consume some simple carbohydrates in the form of fruit and/or Gatorade. Consume 20-30 grams of whey protein powder in water.
After Race Day- -Plenty of carbohydrates to replenish glycogen stores, protein for muscle recovery, and Omega-3 fatty acids for anti-inflammatory benefits. High calories.