A. The night before a marathon, I tend to eat a small plate of pasta with butter and some protein like chicken or salmon…and for desert, anything simple like rice krispy bars or plain cookies. What I avoid is heavy cream or spicy tomato sauces, and anything too rich, too sugary, or with too much fiber, including salad. (The night before a marathon is no time for having fiber.)
On the morning of a marathon, I keep it simple: two bowls of oatmeal, one banana, green tea and a mix of powdered Ucann starch/energy drink which slow-releases carbs for hours.