Keep in mind that this isn't about gorging yourself on pasta and bread, but rather moderately increasing your intake to build up your energy stores for the race. In order to avoid weight gain during this time, this means you should reduce how much protein and fat you're taking in so that your calorie intake is roughly the same as usual.
More: A Smarter Way to Carbo-Load
Reduce Fiber Intake
While fiber is an important part of any healthy diet, many runners have trouble processing it 24 to 48 hours before a race. Reducing how much roughage, like bran, beans and cruciferous vegetables, can save you from having to make a bathroom stop during the race. Since fiber stimulates the gut, avoiding it in the hours leading up to the marathon may help you skirt gastrointestinal distress.
Reduce your fiber intake as part of your nutrition plan 1 to 2 days before long runs so you can establish what does and doesn't agree with your system while you're still in training.
More: The Truth About Calories, Fat and Fiber
Practice Restraint at the Race Expo
Race expos always offer an impressive buffet of sports nutrition samples that can be hard to resist. While it may be tempting to try every new bar, gel and bean being offered, it is best to save the sampling for after the race. The longer you linger at the expo, the more temptation becomes an issue, so grab a few goodies for the next day and get home to put your feet up.
Establish a Race Morning Nutrition Plan
You should test all aspects of your fueling plan well before race day, and your race-morning routine is no different. Prior to your long runs, wake up and eat the same meal you plan to eat on marathon morning. Give yourself the same amount of time you'll have on race morning. Some runners need upwards of three hours to eat and get their system moving before gun time while others can grab a bite to eat on the way to the starting line.
Regardless of your approach, practice timing and the specific foods you plan to eat and avoid any changes on the big day.
More: How to Deal With Marathon Race-Day Problems
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