Half Marathon Nutrition
Fueling strategies for training and race day to maintain energy over 21.1 kilometres. Expert nutrition guidance for all levels.
Race Duration
75-180 minutes
Moderate fueling requirements
Energy Source
Glycogen + Fat
Balanced fuel utilization
Hydration Need
Moderate
Weather dependent requirements
Fueling Strategy
Optional
Beneficial for longer finish times
Understanding Half Marathon Nutrition
The Half Marathon Fueling Challenge
The half marathon sits in a unique nutritional zone. It's long enough that proper fueling can make a significant difference, yet short enough that many runners can complete it on stored energy alone. The key is understanding your individual needs and race goals.
Energy Systems in Half Marathon Running
During a half marathon, your body relies on multiple energy sources:
- Muscle Glycogen (60-70%): Primary fuel source, stored in muscles
- Liver Glycogen (15-20%): Maintains blood glucose levels
- Fat Oxidation (15-25%): Increases with training and pace
- Blood Glucose (5-10%): From food/drink consumed during race
Do You Need to Fuel During a Half Marathon?
The answer depends on several factors:
Race Duration
Under 90 minutes: Fueling generally not necessary if properly carb-loaded
90-120 minutes: Optional fueling may provide performance benefit
Over 120 minutes: Fueling recommended to maintain energy
Training Status
Well-trained: Better fat oxidation, less reliance on carbs
Recreational: May benefit more from mid-race fueling
Individual Factors
Body size, metabolic efficiency, pre-race nutrition, and personal preference all play roles
Pre-Race Nutrition Strategy
Nutrition Timeline Leading to Race Day
3-4 Days Before
Carbohydrate Loading (Optional)
For races over 90 minutes, increase carb intake to 7-10g per kg body weight
- Focus on complex carbohydrates
- Reduce training volume
- Stay well hydrated
- Avoid high-fiber foods
Day Before Race
Final Preparation
- Eat familiar, easily digestible foods
- Avoid high-fat, high-fiber, or spicy foods
- Hydrate well but don't overdo it
- Have a normal-sized dinner
- Limit alcohol consumption
Race Morning
Pre-Race Meal (2-4 hours before)
Aim for 1-4g carbs per kg body weight
- Familiar foods only
- Low in fat and fiber
- Moderate protein
- Include 400-600ml fluid
Example Pre-Race Meals
- Porridge with banana and honey
- Toast with jam and a banana
- Bagel with peanut butter
- Energy bar with sports drink
1-2 Hours Before
Final Fueling
- Small carb snack if needed (banana, energy bar)
- 200-300ml sports drink or water
- Avoid anything new or untested
- Stop eating 1 hour before start
30-60 Minutes Before
Final Hydration
- 150-250ml fluid
- Sports drink if race over 90 minutes
- Use bathroom facilities
- No more food
During Race Fueling Strategy
Fueling Strategies by Finish Time
Sub-90 Minutes (Competitive)
Fueling Approach:
Minimal to no fueling required
- Rely on pre-race carb loading
- Water only at aid stations
- Mouth rinse with sports drink optional
- Focus on hydration in hot conditions
Hydration:
- 100-150ml every 15-20 minutes
- Water sufficient in cool conditions
- Sports drink if hot/humid
90-120 Minutes (Club Level)
Fueling Approach:
Optional light fueling
- 15-30g carbs around 45-60 minutes
- Sports drink at aid stations
- Half a gel or energy chews
- Practice in training first
Hydration:
- 150-200ml every 15-20 minutes
- Sports drink preferred
- Alternate water and sports drink
120+ Minutes (Recreational)
Fueling Approach:
Regular fueling recommended
- 30-60g carbs per hour after first hour
- Start fueling at 45-60 minutes
- Gel, sports drink, or energy chews
- Fuel every 20-30 minutes
Hydration:
- 200-250ml every 15-20 minutes
- Sports drink for carbs and electrolytes
- Water to dilute if needed
Half Marathon Hydration Strategy
Understanding Hydration Needs
Proper hydration is crucial for half marathon performance. Dehydration of just 2% of body weight can significantly impact performance, while overhydration can lead to dangerous hyponatremia.
Factors Affecting Hydration Needs
- Weather: Temperature, humidity, wind, sun exposure
- Individual: Sweat rate, body size, fitness level
- Pace: Faster pace = higher sweat rate
- Clothing: Dark colors and heavy fabrics increase heat
- Acclimatization: Adaptation to heat and humidity
Hydration Guidelines by Conditions
Cool Conditions (Under 15°C)
- 100-150ml every 15-20 minutes
- Water may be sufficient
- Sports drink for races over 90 minutes
- Total: 400-800ml during race
Moderate Conditions (15-25°C)
- 150-200ml every 15-20 minutes
- Sports drink recommended
- Monitor urine color pre-race
- Total: 600-1000ml during race
Hot Conditions (Over 25°C)
- 200-250ml every 15-20 minutes
- Sports drink essential
- Consider electrolyte supplements
- Total: 800-1200ml during race
Post-Race Recovery Nutrition
Recovery Nutrition Timeline
Immediately Post-Race (0-30 minutes)
Primary Goals:
- Rehydrate and replace electrolytes
- Begin glycogen replenishment
- Provide protein for muscle repair
Recommended:
- 500-750ml fluid (sports drink or water)
- 30-60g carbohydrates
- 10-20g protein
- Examples: Chocolate milk, recovery drink, banana + yogurt
30 minutes - 2 hours
Continue Recovery:
- Proper meal with carbs and protein
- 1.5g carbs per kg body weight
- 0.3g protein per kg body weight
- Continue hydrating
Meal Ideas:
- Pasta with lean meat and vegetables
- Rice bowl with chicken and vegetables
- Sandwich with turkey and salad
- Quinoa salad with beans and vegetables
24-48 Hours Post-Race
Full Recovery:
- Return to normal eating patterns
- Focus on whole foods
- Include anti-inflammatory foods
- Maintain good hydration
Recovery Foods:
- Tart cherry juice (anti-inflammatory)
- Fatty fish (omega-3s)
- Leafy greens (antioxidants)
- Berries (antioxidants)
Training Nutrition for Half Marathon
Daily Nutrition for Half Marathon Training
Carbohydrates
5-7g per kg body weight
Role: Primary fuel for training and racing
Sources: Whole grains, fruits, vegetables, legumes
Timing: Before and after key workouts
Protein
1.2-1.6g per kg body weight
Role: Muscle repair and adaptation
Sources: Lean meats, fish, eggs, dairy, legumes
Timing: Throughout the day, especially post-workout
Fats
20-35% of total calories
Role: Energy, hormone production, nutrient absorption
Sources: Nuts, seeds, avocado, olive oil, fatty fish
Timing: Away from immediate pre/post workout
Workout-Specific Nutrition
Easy Runs (Under 90 minutes)
- Pre: Normal meal 2-3 hours before, or small snack 30-60 minutes before
- During: Water only, unless very hot conditions
- Post: Normal meal within 2 hours
Long Runs (90+ minutes)
- Pre: Carb-rich meal 2-4 hours before
- During: 30-60g carbs per hour after first hour
- Post: Recovery snack within 30 minutes, meal within 2 hours
Hard Workouts (Intervals, Tempo)
- Pre: Light carb snack 1-2 hours before, avoid high fat/fiber
- During: Water only for sessions under 90 minutes
- Post: Recovery snack within 30 minutes, focus on carbs + protein
Common Half Marathon Nutrition Mistakes
Trying Something New on Race Day
Using untested foods, drinks, or supplements during the race
Solution:
Practice your entire nutrition strategy during long training runs. Never try anything new on race day.
Over-fueling
Consuming too much food or drink, leading to GI distress
Solution:
Start with minimal fueling and gradually increase based on training experience and race duration.
Under-hydrating
Not drinking enough, especially in hot conditions
Solution:
Know your sweat rate and have a hydration plan. Don't wait until you feel thirsty.
Ignoring Individual Needs
Following generic advice without considering personal factors
Solution:
Experiment in training to find what works for your body, pace, and conditions.
Get Your Personalized Half Marathon Nutrition Plan
This guide provides general nutrition strategies, but a personalized approach based on your individual needs, race goals, and conditions will optimize your half marathon performance.
- ✓ Customized fueling strategy for your race duration
- ✓ Personal hydration plan based on sweat rate
- ✓ Pre-race meal recommendations
- ✓ Training nutrition periodization
- ✓ Weather-specific adjustments
- ✓ Recovery nutrition protocols
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