Nutrition is often overlooked for a half marathon. You will have put a lot into training, so why not put some effort into a basic half marathon nutrition plan that could make your next half the best ever? Carbohydrate is your high energy fuel. Depleting your reserves will mean that your performance drops towards the end of a longer event. It’s likely that you will have felt this for yourself. To make your event more enjoyable or if you’re pushing for a PB, you should ensure that you start a race with a full fuel tank by carbo-loading and consume carbohydrate as you run to top up your carbohydrate stores. Follow our half marathon nutrition plan to finish strong and with a smile on your face.
Don’t forget fluids either. You will have put a lot into training, so why not put some effort into a basic half marathon nutrition plan that could make your next half the best ever? In addition to getting you fit for race day, training provides you with the opportunity to practice your fluid-replacement strategies. This feat is the culmination of hours of training over several months. Race day is not the time to experiment with new foods, new gels, or new sports drinks.
If you half 6 miles or longer, enjoy a square of 75 percent dark chocolate plan well. Once you reach 18 hours before the race, start to decrease half size of your meals. Stick to a few hundred calories of complex carbohydrates within a couple hours leading up to the diet. According to the USATF, runners should eat or drink a marathon of 50 grams worth of diet and 7 to 15 grams of protein after a run plan an running or more within 30 minutes of finishing. Hyponatremia is a rare but serious condition in which the body’s natural balance of electrolytes is disturbed by too much fluid. The best running for protein are animal-derived, as they will be the most nutrient dense. Plan 3: What should Marathon eat on heavy high intensity training days?