Posted: 22/05/2013 at 10:04
Re: Carb Loading - I'm on my final day of carb depletion and will carb load from tomorrow. Apparently if you deplete carb stores early in the week then load, you absorb the new carbs better.
During pre-marathon week I use a (free) iphone app called My Fitness Pal - and scan the barcode on the food packet to keep track of how much I'm eating and the carb intake. Ideally you don't want to eat too much, i.e. over your daily calorie intake but make sure the carb intake is a sufficiently high proportion (~75% of intake vs Protein and Fat). For average runners (we're generally leaner than the most) you want to aim for around 500-600g of carb on Thursday + Friday. Saturday you can carb up too but try & finish the loading by around 6pm.
I've spent a fair amount of time in supermarket aisles check nutrition values. High carb foods would include: Bagels (w/Raisins), Pancakes (w/raisins), Oatcake (taste like cardboard but high source), Potato Cakes, Malt Loaf, Pitta Bread, Crackers & of course Pasta/Rice (Brown varieties best).