Diet for endurance/remaining big

So Bros,
What would I want to change about my diet, when training for an endurance event (a half-maration). I don't want to loose muscle (not much, anyway).
I know I'll need more carbs...
Any suggestions? I want to design an appropriate diet.
Also...supplements...I know glutamine (which I take anyway) will help.
Any other ideas?

Thanks bros.

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Where's your diet posted?

Maybe carb load like the marathon runners do??? :unsure:

~SC~

vitamin c 3 grams before a marathon is shown to reduce cortisol levels with upp to 30%. So take like 10 grams/day of vitamin c the bulk of it before your endurance training.

low gi carbs all the time during the day would also help. Beans, brown rice, whole grain pasta, lentils.

OK. I see.
I have been trying to do a glycemicaly low diet.
so, Johan, as far as Vit. C goes, should I take it as a sup. or do I get enough of it from a diet rich in fresh vegetables and fruit?

Quote:

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Originally Posted by niXon)(

Where's your diet posted?

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here it is

http://forums.anabolicreview.com/sho...35#post1929635

you need to take a vitamin c supplement. Choose either ascorbic acid or sodium ascorbate.

Its very hard to get upp to several grams of vitamin c from veggies and fruits. Close to impossible especialy with the quality of fruit and veggies today

Quote:

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Originally Posted by johan

you need to take a vitamin c supplement. Choose either ascorbic acid or sodium ascorbate.

Its very hard to get upp to several grams of vitamin c from veggies and fruits. Close to impossible especialy with the quality of fruit and veggies today

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Oh...I see. How come?
Also, if I take a multi-vit., that takes care of some vit. C.
Can you get too much of it?

most veggies contains only like 50mg vitamin c for every 100g of veggies. You would have to eat like 20 pounds of veggies to get those levels :)

Vitamin c cant be overdoses. When you reach 15-20 grams you might get diharrea and that is your tolerance level of it.

multivitamins usualy only contain 50-100mg of vitamin c. you need 30-100 times as much for the cortisol lowering effect

I know someone training for a marathon and he's taking cla, multivitamins, and protien shakes after his daily one hour run.

OK. so what do y'all think of my diet
http://forums.anabolicreview.com/sh...635#post1929635
it is a rough draft, so suggestions welcome.
thanks bros

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