what should you eat before a half marathon

what should you eat before a half marathon插图

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Your meal before your half marathon should range from 300 to 500 calories (60 to 100 grams of carbohydrates)2 hours or longer prior to your race. Try to eat a morning meal that is comprised mainly of carbohydrates (or 80% carbohydrates with 20% protein). Avoid eating foods with fiber the morning of your half marathon race.

People also ask


  • What should I eat the day of a half marathon?

  • What you choose to eat the day of the race, however, is just as important as what you eat the week before. In the two to four hours before the race, eat protein and simple carbs and drink water or sports beverages. Avoid high fiber, fatty and new foods, which can cause digestion problems.

  • How many grams of carbs should I eat before a marathon?

  • If I have four hours before my race when I eat (2 grams per 1 kilogram): Example 1: Based on the table above a 180-pound runner should try to consume at least 164 grams of carbohydrates prior to their half marathon race.

  • Should you train the day before a half marathon or marathon?

  • Training the day before a half marathon or marathon is entirely up to you. Some runners choose to take a full rest day, allowing time for travel and/or visiting the race expo. Other runners find success calming their nerves with a pre-race shakeout run or easy cross training. Whatever you choose, remember to take it easy.

  • How do you hydrate for a half marathon?

  • Hydrate. 1 hour before start: Stop hydrating so you don鈥檛 have to pee during the race! 5-15 minutes before start: Top off your carbohydrate levels with a gel right before the race, and wash down with a few swallows of sports drink or water. During the race: Drink to thirst. Aim to consume 30-60g of carbohydrate per hour.

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