Half Marathon Race Day Nutrition
CARBOHYDRATE LOADING:Our muscles can store up to 400-500g or around 2000kcal of glycogen to be used as energy. Glycogen is the main fuel you will use during your race and is stored when you consume carbohydrate.
Unlike longer races, half marathon ‘carbohydrate loading’ should focus on increasing carbohydrate intake in the 24 hours before the race and the pre-race breakfast.
Unlike traditional ‘carbohydrate loading’, you don’t necessarily need to increase carbohydrate intake in the 48 hours before the race, but aim for 3-5g of carbohydrate per kilo of your body weight as shown in the table below.
Have breakfast 2-3 hours before the race. This should be part of your ‘carbohydrate loading’ regime as your glycogen stores decrease over night.
This should involve normal breakfast foods with around 1-3 grams of carbohydrate per kg of body weight as shown below:
Dinner (Night Before)
Pre race hydration is key. Aim to drink 500ml-1000ml of fluid in the build up to the race, ideally 500ml 2-3 hours at breakfast and 500ml in the build up to the event.
DURING THE RACE
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!