Carbo-loading does not mean stuffing yourself!!!!

This is a mistake that you can make during your first couple of long distance runs. You do not want to actually gain weight, you just want to store the extra calories as water weight that will burn off during the marathon.

If you plan to compete in any activity for longer than 90 minutes what you actually want to do is to maximize the amount of glycogen stored in your muscles because poorly fueled muscles are associated with fatigue and poor performance. The more glycogen, the more endurance!!

I was reading that the typical athlete has about 80 to 120 mmol glycogen/kg muscle while  a carbo-loaded athlete can have about 200 mmol. Our body has the capability of storing up to 1900 calories, plus the capability to utilize fat metabolism and store carbohydrates that you have likely developed during your training should be enough to help you to run the marathon. 

You are NOT trying to eat as much pasta as possible, the portions should be moderate and  you should snack at least two times per day on things like energy bars, cereal and pretzels. You need not eat hundreds more calories this week. You simply need to exercise less. This way, the 600 to 1,000 calories you generally expend during training can be used to fuel your muscles.

Lately I haven't been eating my big meal the night before a marathon, as it usually would give me trouble the next day. I  preferred to eat a bigger lunch and even a big dinner 2 nights before. I usually do my carbo-loading just 3 or 2 days before race day not the whole week!!!  The glycogen stays in your muscles until you exercise. 

Athletes who have properly carbo-loaded should gain about one to three pounds, but don't panic! This weight gain is good; it reflects water weight and indicates you have done a good job of fueling your muscles. If you gain more than that ....then is when you should concern.....last year when I didn't know about all these things I carbo-loaded too much and gained a lot of weight that was not gone after the marathon so watch out!!!.

In summary this is what I do:

•  I keep my regular diet until 3 days before the marathon...ok may be I do indulge myself with some extra dessert!! :) but I try to keep it under control.
  
• Carbo-load for 3 days before the marathon but I do not over do it!!! I just increase it a little. It could be ideal to also water-load!! but I never drink too much and my body seems to work ok with this, every time I drink more water than my regular intake I don't perform well but I think most of the people could need more water too.
• My last meal generally contains carbos as pasta or rice or potatoes or buttermilk squash but also proteins as chicken. I have noticed that I get better results with a mix of carbs and proteins and not just carbs.
• My snacks are always almonds, cashews and peanuts or a banana
  
• During marathon day my breakfast is the same as everyday except that I replace the cream cheese for peanut butter. I have a banana, 1/2 whole wheat bagel or a mini bagel or a slim things sandwich bread (circa @ 100/120 calories, no more!! a whole bagel has at least 300 calories!!!) with PB and coffee. In summery, I try not to eat more than 300 calories
  

When carbo-loading, you want to consume about three to five grams carbohydrates per pound of body weight. (This comes to a diet with about 60% of calories from carbohydrates.)

Sample 50 gram carbohydrate choices:

Wheaties, 2 cups
Nature Valley Granola Bar, 2 packets (4 bars)
Thomas' Bagel, 1 (3.5 oz)
Banana, 2 medium
Orange juice, 16 ounces
Apple, 2 medium
Raisins, 1/2 cup
Pepperidge Farm multi-grain bread, 2.5 slices
Baked potato, 1 large (6.5 ounces)
Pasta, 1 cup cooked
Rice, 1 cup cooked
Fig Newtons, 5
Flavored Yogurt + 3 graham cracker squares

Don't stuff yourself... it is better to " Smart carbo-loading"!!!