Every runner has their own approach to pre-race nutrition, but getting it right is essential for race-day performance. If you’re unsure about how to fuel up, this guide will help you navigate the process.
Sports dietitians share key insights on race day nutrition, offering tips on what to eat before a half marathon so you can hit the course feeling energized and ready for a personal best.
What to Eat the Day Before a Half Marathon
Carb-loading isn’t just for marathoners—it’s also crucial for a half marathon if you’ll be running for more than 90 minutes. Megan Robinson, C.S.S.D., a registered dietitian and certified run coach, suggests adjusting your meals to prioritize carbs in the days leading up to the race.
You don’t need to significantly increase your calories, but make sure most of them come from carbs. For instance, reduce your vegetable intake to one-quarter of your plate, and increase grains like pasta or rice to half. Complement these with lean proteins like chicken or fish to ensure your body stores the fuel it will need for race day.
What to Eat on Race Morning
The morning of the race, your focus should be on a balanced meal that fills your energy stores without overloading your system. Kelly Jones, M.S., R.D., C.S.S.D., advises runners to consume carbohydrates, along with a small amount of protein and fat, about two hours before the race.
Aim for 0.5 to 1 gram of carbohydrates per pound of body weight. Some good options include oatmeal topped with banana and nuts or a bagel with nut butter and fruit. These will provide long-lasting energy while keeping your blood sugar stable.
Don’t forget hydration! Drink 10 to 20 ounces of water an hour before the race to stay well-hydrated.
What to Eat During a Half Marathon
To maintain energy throughout the race, it’s important to refuel if you’ll be running for more than 75 minutes. Sports dietitians recommend taking in 30 grams of carbohydrates every 30 to 40 minutes to keep your energy levels up and avoid fatigue.
Robinson suggests starting your fuel plan early in the race. For those expecting to finish in under 1.5 hours, fueling once halfway through is usually sufficient. Whether you use gels, chews, or sports drinks, pair them with water for better digestion.
Practice this during training runs to find the best fueling strategy for you, and check what products your race will offer so you can plan accordingly.
Conclusion: Fueling for a Half Marathon
Fueling for a half marathon doesn’t need to be overly complex. By incorporating proper nutrition into your training routine, you’ll be fully prepared on race day, allowing you to perform at your best and reach your goals.
