Nutrition before a half marathon: the fuel that powers your victory!
Proper nutrition is every runner’s silent ally. Whether this is your first half marathon or you already have several races behind you, what you put into your body in the days before the race can directly affect your energy, mood and result.
- A week before the race: stability and consistency
At this stage the aim is for the body to be well fed, hydrated and free of surprises. You should eat balanced meals, combining complex carbohydrates (rice, wholegrain pasta, potatoes), proteins (chicken, tofu, eggs) and healthy fats (avocado, olive oil).
Hydration: drink water throughout the day, not just before training, but also with meals and before bed. Add electrolyte drinks if you train for longer than 60 minutes. Avoid heavy food such as fried, overly spicy or fatty dishes, because they can upset your digestion and slow down recovery. Don’t experiment! One of the most common mistakes is trying a “super meal” the body doesn’t know. Stick to what is tried and tested.
- 2–3 days before the race: carbohydrate intake in moderation
Filling your glycogen stores, your main energy for a longer race, doesn’t happen the evening before, but 48 to 72 hours in advance. Carbohydrates are now the main thing, so increase the share of bread, rice, cereals and pasta. The aim is not to overeat, but to fill your muscles with energy. Bananas, dates and oat flakes are excellent choices for a combination of energy and easier digestion. Add more fluids. The body stores glycogen together with water, so combine water intake with complex carbohydrates.
- The day before the race: light and familiar
This is not the day for a fatty barbecue or exotic spices! Think about digestion and stability. Eat simple meals such as rice with vegetables, wholegrain pasta with a light sauce, baked potatoes. Breakfast + lunch + dinner, let everything be mild, easily digestible and familiar to your body. Avoid too much fibre, because vegetables that cause bloating (broccoli, beans, cabbage) can cause discomfort during the race. A little something sweet, but not too much: dark chocolate in small amounts can be a motivator, but without overdoing it.
- On race day: a smart breakfast and tactics while running
Your body wakes up ready and now needs fuel that doesn’t burden the stomach. Let the meal 2–3 hours before the race consist of oat flakes with honey and banana, toast with peanut butter or jam, or yoghurt with fruit. Before the start drink water or a sports drink, but not too much immediately before the race. During the race, if you plan to run for longer than 90 minutes, try an energy gel or drink, following the routine you have already tested in training.
- After the race:
Recovery through the plate. Don’t forget that the end of the race is the beginning of recovery. A meal within 30–60 minutes after the race should contain a combination of proteins + carbohydrates (e.g. an omelette with potatoes, turkey with rice). Fruit rich in antioxidants such as blueberries, pomegranate and oranges for muscle regeneration. And, of course, water and electrolytes, to replace the fluid lost through sweat.
A half marathon is not just a race, it is the result of your preparation, day after day. Your plate is your charger!