Proper nutrition is a key element to successfully completing a half marathon. This means making sure that your body has optimal fuel before, during and after the race. Eating correctly for your body is often times a process of trial and error, and you should consider this endeavor an important part of your training. No amount of running in the world can overcome an upset stomach during a race. Follow these five tips to insure that your fueling routine is a winner during your next half marathon.
Instructions
1. Practice your racing nutrition routine during your long runs. Training your stomach is just as important as training your muscles. You wouldn't try out a new running form or shoes during a race, and likewise you should never try out a new nutrition routine during a race. The last thing you want is to be looking for a port-a-potty at mile 8! Treat your long runs like the race, and practice consuming different types of gels or snacks during your training so that you don't have any surprises on race day.
2. Don't eat something unusual the night before the race. If you don't usually eat pasta and heavy carbs the night before a long run, don't indulge in the traditional race sponsored pasta meal on Saturday night. Again, you don't want any surprises on race day, so just consume a meal that is consistent with what you normally eat. And don't make the mistake of overeating the night before. You don't want to be digesting during the race the next morning!
3. Eat breakfast 2 hours before the race. If you have consumed an appropriate amount of calories the night before, you should be hungry when you wake up on race day. Try to eat a light breakfast at least 2 hours before the race. Aim for a ratio of about 65 percent carbs, 20 percent protein and 15 percent fat. Go easy on the fiber for obvious reasons.
4. Bring your own food for before and during the race. Never assume that the hotel or other accommodation you're staying at is going to have your favorite breakfast foods available. Pack it in your suitcase, or make a trip to the local grocery store the day before in order to make sure you have your planned breakfast and race-time nutrition at hand.
5. Don't "binge eat" after the race. Yes, completing a half marathon does burn a lot of calories, but replacing those calories haphazardly will result in a less than stellar recovery for your muscles and your stomach. Try to consume a small, high carb snack immediately after the race, and focus on hydration. Then eat a healthy, well-balanced meal about 1 to 2 hours later that is high is complex carbs, lean protein and monounsaturated fats.
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