I just found this marathon nutrition tips by Marathoner Deena Kastor.
It’s a good idea to know which foods provide the biggest carbohydrate bang per serving, but you don’t necessarily have to approach each meal with a fork and a calculator. Marathoner Deena Kastor, who won bronze at the 2004 Olympics, believes that once you understand how your body processes different carbohydrates — that is, which foods provide lasting energy for you — you can approach your meals with an intuitive sense of what you need.
“I focus on adding another heaping spoonful of pasta or a few more potatoes,” she says. “Before the Athens marathon, I also ate a lot of dense fruits with high sugar content: pears, bananas, grapes. They replaced a lot of electrolytes and minerals I knew I was sweating out.”
Just before 2009 NYC Marathon, American marathon runner, Ryan Hall was interviewed by a Chicago paper. Ryan was asked the following question;
What’s your go-to, night-before-the-race meal?
Ryan Hall : Pasta, olive oil and Cytomax Muscle Milk Protein Shake.
Another interesting question from the interview was his answer on his strategy for Boston Marathon
What’s your strategy for those Boston hills–and downhills?
Ryan Hall : My strategy for the hills in Boston are to run the same effort level whether I am going up, down or flat, which means I will obviously slow down going up the hills and fly down the back of them. I think that energy management is one of the keys to running a good marathon. The better I can keep it locked in at the right effort level, despite the terrain, the better I will run.