Q. What is the best mix of protein, carbs and fats to eat the week before the marathon? Rob22A. The most important thing is to continue eating a well-balanced diet composed of carbohydrate (70%), protein (15%) and fat (15%). Aim to eat around 6-9g of carbohydrate per kilogram...

out at around 1,500kcal from carbohydrate per day for most women and 1,800kcal for men. However, during the carb-loading period aim to up your carbohydrate intake to 8-10g per kilogram of body weight (Anita Bean, The Complete Guide to Sports Nutrition

.Another key concern is that people will drink too much. Hyponatraemia is very serious and runners need to ensure they don't consume more fluids than they lose in sweat. Q. What should I eat during the taper weeks, especially the final couple of days before my

to match your training energy output. However, as your training volume increases and then tapers, so should your food intake. Planning your pre-race diet needn't be a nutritional nightmare: here are 25 handy do's and don'ts to help get you started

: your calorie and carbohydrate intake needs to match your training energy output. However, as your training volume increases and then tapers, so should your food intake. Planning your pre-race diet needn't be a nutritional nightmare: here are 25 handy

.Exercise physiologists in the US put a group of trained runners on a high- carbohydrate diet (70 per cent of total calories) for three days prior to a treadmill test. The runners tapered their training for several days and rested the day before the test – just

ASICS Pro Team Nutritionist Ruth McKean joined us recently for a Q&A webchat about nutrition strategies in the lead up to a marathon. Catch up with the highlights.Ruth is a member of the British Dietetic Association and Health Professional Council