Eating for a marathon

Does anyone have any advice what to eat before, during and after a marathon.  I am running one in less than 3 weeks and I want to make sure I am prepared.  I don't eat anything with white flour or potatoes.  With that said, I use energy gels, waffles, sport beans and protien bars during running to keep energy levels up.  I would appreciate any suggestions.

Thanks!
Kendra

Me personally, I have a plan for marathons. A piece of whole wheat toast with a banana for breakfast. 5 gels during the race, that's a personal preference since I don't like to chew while running. After the race I just eat whatever free food they offer. Once I get home I drink a protein shake and put the compression sleeves on.

Do whatever has worked for you in training, nothing new on race day

I used a combination of the following

http://www.active.com/triathlon/Articles/Dave_Scott_s_top_fi ve_race-day_nutritional_tips.htm?page=2

There was another article by Dave Scott that I can't find right now, but broke this down a little more about what and when to eat, but it generally went like this
Carbo loading the night before isn't going to do you any good.
They started carbo loading 2 - 3 days before the race and decreased the carb intake every meal until the night before when you are back to what is close to your normal routine.

The article was very similar to what I linked, but it wasn't so technical about figuring out number of carbs and proteins based on weight.  It was a little easier to digest.

Scott 

Interesting take on the carbo loading 2-3 days out then back to normal.  Gives me something to think about.

TANX!

Have a small breakfast that morning that has protein, carbs and fat. People have different ideas as to what makes a good pre-race breakfast. Oatmeal is popular as is a PB&J sandwich. I like to do what I do every morning -- a protein shake. It goes down easier than solid food for me.

If you think you need more calories, suck on a sports drink after that until the race starts. Or take in a gel about 15-30 min beforehand.

The during the race, do what you do in training.

Afterwards, eat lots of food from the post-race meal! 

 my experience is to keep it simple.. as simple as possible.  If you can tolerate gels, stick with one type.  Mixing seems to get me in trouble.  Get used to whatever they will serve on course as far as gatorade or perform etc.  I also have learned not to have that last meal too late in the afternoon the night before.  From now on, my last meal will be by 3:30 pm the afternoon before.. after that I will stick with a protein shake and small snack or two.  

All in all though, its an ongoing learning process, I have to do a 20 mile or longer run where I didn't run into GI issues...