Half Marathon Nutrition Guide

Carbo Load, Fuel, Hydration, Race, Recovery, Science in Sport, SiS, Sportsworkz, strategies, Training -

Half Marathon Nutrition Guide

All you need to know about your nutritional needs before, during and after a half-marathon.

Running a half marathon is demanding and a must for those with the goal of completing a full marathon. For these runners, or those who are looking to increase their PB, nutrition plays a pivotal part in endurance performance and can be the difference between a good and a great time.

TRAINING NUTRITION

When training for a half marathon, there will be numerous training runs that last under 90 minutes where you can usually rely on taking on an electrolyte drink and 1-2 energy gels. However, running 13.1 miles will be different for many people and require an increase in intensity for the desired performance outcome. For this reason, it is important to get accustomed to your race day nutrition.

MORNING FUEL

Your breakfast will be one of the most important meals you consume and will ensure you are fully fuelled when you cross the start line, so make sure you are comfortable with it and it works for you.

ON THE GO FEEDING

Fuelling while running is key, so get confident at consuming fluid and gels whilst running at pace.

CARBOHYDRATE INTAKE:

Fuel for the work required throughout your training weeks. During short or low intense sessions, reduce carbohydrate intake. However, it’s important to practice your race-day fuelling plan during longer sessions, so that your body adapts to the work.

Here, you should practice taking in 60-90g of carbohydrate per hour.

SWEAT RATE

How much you sweat will dictate how much fluid you need to take-in. Aim to not lose any more than 2-3% of your body mass to maintain hydration and be ready to train the next day.

RECOVERY

The faster you recover, the better quality your training will be and the more adaptations you will get. See the Post Training/Racing: Recovery section at the end of the guide for more information.

EXAMPLE NUTRITION GUIDE

  Pre Training During Training
Hydration

Ensure you are fully hydrated. Drink 500 – 1000ml of fluid at least 4 hours prior to your training run.

Use SiS GO Electrolyte or SiS GO Hydro to increase fluid retention.

Work out how much you are sweating (per hour). Try not to lose more than 2-3% of your body mass through sweating .

For longer sessions over 1 hour, run a circuit that stops by your house. This will allow you to re-hydrate. Use SiS GO Hydro and/ or SiS GO Electrolyte to replace electrolytes lost through sweat.

Energy

When preparing for a run over 10km increase carbohydrate the day before.

Use SiS GO Energy between meals to increase glycogen stores, practicing for pre race carbohydrate loading.

Focus on Electrolyte and fluid intake for shorter runs. For longer runs, aim to take on 60-90g of carbohydrate per hour.

This can come from 3 SiS GO Isotonic Gels or a combination of SiS GO products. Find the ones that work for you!

Recovery

Ensure that you rest well between runs as this is where adaptations take place. Overtraining is common in endurance runners.

Aim to get the same amount of sleep each night throughout your training period.

Caffeine

A pre training SiS GO Caffeine Shot can help decrease your perception of fatigue and increase concentration during your runs.

Take 30 minutes before your session.

 

 

 

POST-TRAINING / RACING: RECOVERY

After training or competition around 13.1 miles, the body will be in a state of depletion; to avoid fatigue, reduce the risk of injury and fuel physiological adaptations it is important to recover well by refuelling and getting enough rest.

Follow these key considerations and go again!

SiS Rego Recovery

SiS Go Electrolyte

SiS Whey 20

SiS Overnight Protein