what to eat before a half marathon

what to 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.

  • What should I eat before a race?

  • Once you find a combination or food that works, stick with it to ease your mind and your stomach! Along with your race day breakfast you should drink 12-16 ounces of water, juice, or sports drink to hydrate before your race. Are you ready for the foods? These 5 breakfasts are the tried-and-true best performing race breakfasts for runners.

  • What foods should you avoid when preparing for a marathon?

  • Avoid high fiber, fatty and new foods, which can cause digestion problems. Good choices for pre-race foods include bread, bagels, cereal, fruit, and small amounts of peanut or almond butter, low-fat cheese, low-fat milk or a fruit smoothie.

  • 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.

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