Two to three days prior to the Philadelphia Marathon, increase your carbohydrates to make up 70-75% of your meals. You can do this by simply adding an extra serving of carbohydrates to your plate — 1 cup pasta, 2/3 cup rice or quinoa, 1 slice of bread, or ½ a bagel.
The day before the race, make lunch "The Meal" and aim to eat an early dinner to allow for ample time to fully digest your food and top off that glycogen reserve without disrupting sleep or risk feeling heavy on race morning.
Lindsey Kane is a Registered Dietitian in Philadelphia. For more nutrition tips and recipes, visit her blog at healthylivingwithlindsey.tumblr.com.