Hello Runner,
Welcome back to your weekly moment of endurance nutrition!
Happy Weekend!
How are you doing? I hope everything is good!
I'm doing great and enjoying the winter!
Last week, I traveled to São Paulo to visit my family. The trip was unplanned and very last-minute, but it's doing me good.
I'm also getting ahead on some tasks I had to take care of here. So everything has been perfect.
So far, I've only worked out twice and haven't done much work, but I believe I'll be back to my normal routine soon.
The weather is great... blue skies with sunshine and highs of 23 degrees Celsius.
When we talk about sports nutrition for running, most people think of some kind of meal plan to prepare for a marathon (including race day). But the reality is that those who are going to run a half-marathon also need a plan, including an intra-training plan.
In today's newsletter, I'll show you what I would eat if I were running a half-marathon tomorrow. Let’s imagine that I’ll run 21 km in the Rio Marathon 💥
Beyond the training, a huge part of feeling good on race day comes down to what you put in your body.
It's not just about running; it's about fueling up smart.
So, if I were lacing up for 21k (13.1 miles) tomorrow, here is my exact strategy for ensuring I have the energy to perform at my best.
→ We're talking about what to eat the day before and during a half-marathon.
STRATEGY
The Day(s) Before the Race
Eat sources of carbohydrates and protein at regular intervals, every 3-4 hours.
Prioritize slow-digesting (complex) carbs. E.g., fruits, whole grains, starchy veggies.
Drink at least three liters of water a day.
Carb-load → Carb loading isn't just a last-minute thing; it's about maximizing your glycogen stores in the days leading up to the half-marathon. Think of it as filling up your fuel tank to the brim.
Instead of drastically increasing carbs the night before, on Friday, increase the amount of carbohydrates in your meals by 20% (one-fifth).
During the week, avoid eating sweets and refined foods as much as possible, as these are inflammatory in excess, and during this week, your recovery should be optimized!
Strategic timing → aim to have your last big meal, rich in carbohydrates, at lunchtime the day before the race. This gives your body ample time to digest and store the glycogen.
Stick with foods you are familiar with and that work well with you to feel prepared on race day.
The Night Before Half Marathon
Carbs are your best friend → simple carbs are easy to digest and will give you a quick energy boost. Think pasta with a light sauce, white rice, or even a plain bagel. The goal is to top off your glycogen stores, which are basically your body's fuel tanks. You want those tanks full! Avoid anything too heavy or high in fiber, as that can cause digestive distress. I usually go for a big bowl of pasta – it's my go-to.
Consume up to 2-3 hours before bedtime. Use common sense regarding quantity.
→ For more options for meals rich in carbohydrates, please see my previous email below.
Lean Protein for Muscle Support → While carbs are the star of the show tonight, lean protein is still important for muscle repair and recovery. A small serving of grilled chicken, fish, or tofu can do the trick. You don't need a huge steak or anything like that.
Race Day Morning Fueling
Eat 2- 3 hours before the start, this gives your body time to digest and absorb the nutrients.
On this day, try to eat something similar to your long run breakfast.
Good options: moist fruits, whole grains, bread, low-fat cheeses, oatmeal with fruit and a drizzle of honey, toast with banana and a thin layer of peanut butter, and a bagel with jam.
Also, don't forget to hydrate well leading up to the race. Sip on water or a sports drink to maintain fluid balance.
Remember, this isn't the time to experiment with new foods. Stick to what you know works for you and what you've tested during your training runs. You don't want any surprises on race day!
Sustaining Energy During the Race
Sports gels, chews, and drinks are designed to deliver a concentrated dose of carbs quickly. Gels and chews are easy to carry and consume on the go.
The key is to find what works for you.
Some people prefer gels, while others like chews or sports drinks. It's all about personal preference and what your stomach can handle.
Gel and Chews
Consume the first around 60-70 minutes into the race, when glycogen stores begin to decline.
After that, a new one can be taken every 30 to 40 minutes.
It is necessary to drink 250 to 300 ml of liquid per gel sachet.
Thus, in a half-marathon, it is common for runners to use at least two gels (30 to 60 grams of carbs) along the course. But it will depend on when you plan to take the race.
If you plan to run the race in over 2 hours, it is best to consider up to three doses.
Make sure to drink some fluids as you down your gel or chew to aid digestion (unless you’re opting for a hydrogel product, such as those offered, as those can be taken without fluids).
Hydration
Aim to drink 150- 200ml of liquid every 15-20 minutes or 500- 600ml per hour during the race.
Hydration is extremely individual, and everyone should have their own hydration plan for the race.
Key Takeaways
Practice your race day nutrition plan during your long training runs to avoid surprises.
Focus on simple carbs the day before and morning of the race to fill up your energy stores.
Don't forget lean protein to help your muscles, but keep fats and fiber low right before the race.
Hydration is super important; drink water and consider electrolytes throughout your training and on race day.
Listen to your body and adjust your fueling plan based on how you feel during training.
So, there you have it. Eating right before a half-marathon isn't some big mystery.
It's mostly about sticking to what you know works for your body and making sure you've got enough energy stored up.
→ Don't try anything new on race day, seriously.
Just keep it simple, listen to your body, and you'll be good to go!
Track of the week 🎧️
This week's Track of the Week it's by a Haitian DJ known for mixing electronic music with traditional Haitian styles such as kompa and rara.
Great music to have on your playlist for running a half-marathon!
I've chosen the track Melanin by Michaël Brun, Kah-Lo.
Any questions or something you would like to share, drop me an email
Wishing you a great weekend and week ahead!
Here’s to health and good runs⚡️
Ana Paula Alonso