Half Marathon Fueling Guide: Maximize Your Performance in the Last 3 Weeks and on Race Day

As your half marathon approaches, getting your fueling, hydration, and recovery strategies right is critical to performing at your best. Proper nutrition can be the difference between hitting a new personal record and hitting the wall. This guide, inspired by the latest science and top products from Neversecond, Pillar Performance, and Veloforte, will help you optimize your preparation in the final three weeks leading up to race day and ensure you’re fueled for success on the big day.

Weeks 3 to 2 Before the Race: Build Energy Reserves and Enhance Endurance

During these weeks, your training is likely peaking, and so should your nutrition. This period is about maximizing your energy stores and ensuring your body is well-prepared for the demands of the race.

1. Carbohydrate Loading Strategy:

• Daily Carb Intake: Aim to consume 6-8 grams of carbohydrates per kilogram of body weight each day. Carbohydrates are your body’s primary fuel source, especially for endurance activities.
• Meals: Focus on incorporating carb-rich foods into every meal. This includes whole grains, pasta, rice, potatoes, fruits, and vegetables. For example, a breakfast of oatmeal with banana and a scoop of protein powder provides a balanced mix of carbs and protein to start your day.
• Pre-Workout Nutrition: Eat 2-3 hours before each training session to allow for digestion. Combine carbs with moderate protein and low fat for sustained energy.
• During Workout: If your training runs exceed 90 minutes, practice consuming carbs mid-run. Aim for 30-60 grams per hour using energy gels, chews, or drinks. This practice helps you get used to the nutrition plan you’ll follow on race day.

2. Hydration:

• Daily Water Intake: Aim for 2-3 liters of water daily, adjusting for your training volume and the climate you’re training in. Staying hydrated is crucial for performance and recovery.
• Electrolyte Balance: Incorporate electrolyte tablets or drinks, especially after long or intense workouts. This helps replenish lost salts and maintains fluid balance in your body.
• Pre-Workout Hydration: Drink 500-600ml of water or an electrolyte drink 2-3 hours before training sessions. Proper hydration ensures your body is ready to perform.

3. Protein for Recovery:

• Post-Workout: Within 30 minutes of finishing your workout, consume 20-25 grams of high-quality protein. This could be a protein shake, Greek yogurt with honey, or a chicken breast sandwich. Protein is essential for muscle repair and recovery.
• Daily Intake: Maintain a daily protein intake of 1.2-1.6 grams per kilogram of body weight to support overall recovery and muscle maintenance.

Training Runs:

• Use your long training runs to practice race-day nutrition. Stick to the same gels, drinks, and foods you plan to consume during the race to ensure your body is accustomed to them.

Week 1 (Race Week): Taper and Carbohydrate Loading

This is the week to dial back on your training and focus on ensuring your glycogen stores are fully stocked for race day. It’s also the time to fine-tune your hydration and nutrition plans.

1. Carbohydrate Loading:

• 3-4 Days Before Race Day: Increase your carbohydrate intake to 8-10 grams per kilogram of body weight. The goal is to maximize your glycogen stores, which will be your primary energy source during the race.
• Meal Examples:
  • Breakfast: Pancakes with maple syrup and a side of fruit.
  • Lunch: Chicken and rice bowl with a side of bread.
  • Dinner: Pasta with marinara sauce and a small amount of lean protein.
  • Focus on easily digestible carbs like white rice, pasta, bread, fruits, and sports drinks. Avoid foods high in fiber or fat that could cause gastrointestinal distress.

2. Hydration:

• Daily Water Intake: Continue drinking 2-3 liters of water daily, maintaining good hydration.
• Electrolytes: Include electrolyte drinks to maintain balance, especially if you’re training or racing in hot or humid conditions.

3. Protein and Recovery:

• Daily Intake: Continue consuming 1.2 grams of protein per kilogram of body weight to support muscle repair. However, focus on lighter meals to avoid any digestive issues that could interfere with your race.

4. Pre-Race Day Nutrition:

• Evening Meal (Night Before): Eat a carb-rich, low-fiber, and low-fat meal 12-15 hours before the race. Avoid anything new or unfamiliar to prevent digestive problems on race day.
  • Example Meal: Grilled chicken breast with white rice and a side of steamed vegetables.

5. Race Morning:

• Pre-Race Meal: Eat 2-3 hours before the race start time. This meal should be something you’ve tested during your training and know works well for you.
  • Example Meal: A bagel with peanut butter and honey, a banana, and a small sports drink.

Race Day Fueling Strategy: Sustain Energy, Stay Hydrated, and Avoid GI Distress

Your fueling strategy on race day is crucial. Proper nutrition can help you avoid hitting the wall and ensure you have the energy to push through to the finish line.

1. Before the Race:

• Hydration: Drink 500-600ml of water or an electrolyte drink about 2 hours before the race. Then, sip on another 200-300ml in the 30 minutes leading up to the start.
• Carbohydrates: 30-60 minutes before the race, consume a small, easy-to-digest carbohydrate snack like a banana or an energy gel from Neversecond. This will top off your glycogen stores and give you a final boost of energy.

2. During the Race:

• Fueling Plan:
  • First 30 Minutes: Focus on settling into your pace without any nutrition.
  • 30-60 Minutes: Start taking in 30-60 grams of carbohydrates per hour. This could be one energy gel every 30-45 minutes, depending on your tolerance. Neversecond passion fruit energy gels are an excellent choice for their balanced energy release.
  • Hydration: Aim to drink water at every aid station. If the race is hot or long, alternate between water and electrolyte drinks.
  • Electrolytes: Consider an electrolyte gel or drink during the middle of the race to maintain electrolyte balance, especially in warmer conditions.

3. Post-Race Recovery:

• Immediately After the Race: Within 30 minutes of finishing, consume a recovery meal that includes 20-30 grams of protein and 60-80 grams of carbohydrates. This could be a recovery shake or a sandwich with lean protein and a piece of fruit. This helps replenish glycogen stores and kickstarts muscle repair.
• Hydration: Continue hydrating with water and electrolytes to replenish lost fluids and restore your body’s balance.Key Tips for Success:

1. Practice Your Nutrition Plan: Never try something new on race day. All nutrition strategies should be tested during your training runs to ensure they work for you.
2. Listen to Your Body: Adjust your intake based on how your body responds to the training runs leading up to the race.
3. Stay Calm and Confident: Trust your preparation and stick to the plan you’ve practiced.

By following this fueling guide, you’ll be well-prepared to perform at your best during your half marathon. Remember, consistency and proper planning are key to success. Good luck, and see you at the finish line! 🏅