What To Eat The Week Before A Half Marathon

Be sure to eat the recommended amounts of proteins carbs and fats and be eating lots of fruits and vegetables those complex carbohydrates.

That s not just the day of the race but the weeks before. Make a plan to ensure that you eat the right foods to fuel yourself for running a half marathon. The greens are packed with vitamins and minerals to up your stamina and putting them in a salad with protein nuts and healthy. Try to eat a morning meal that is comprised mainly of carbohydrates or 80 carbohydrates with 20 protein.

Training for a half marathon isn t just about planning out your runs over the course of several weeks. 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. Keep drinking water and electrolyte beverages and avoid salty and high fiber foods. Avoid eating foods with fiber the morning of your half marathon race.

Vegan 1 serving of oatmeal with 1 cup of berries race morning 1 whole grain bagel with 2 tablespoons of peanut butter 1 piece of in season fruit fast 1 cup of granola with cup of milk and a banana spicy 2 eggs scrambled with 1 cup of hot salsa and 1 avocado. Two to three days before the half marathon. Don t try any new diets or foods. On the day of the half marathon your nutritional intake is just as crucial as it s been during the preparation for the event.

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18 hours before the race start eating small meals every 2 3 hours but after lunch cut out red meat fried foods dairy products fats nuts and roughage. We have put together the following lists to give you an idea of what your preparation might look like in the last seven days before the big race. According to chris carmichael lance armstrong s coach carbohydrates are most important followed by protein followed by fat which is of little use before a race. And what to eat before the.

In general the details of your workouts in the last week before the race depend heavily on your performance level your training age the distance of the race and the time you want to achieve. Keep eating a balanced diet the week before marathon. Around one and a half to two hours prior to running the race it is advisable for you to eat a pre run meal ideally rich in protein and carbohydrate but relatively low in fats. The more the better.

Drink at least 6 8 glasses of water per day. You should only be consuming light digestible foods like energy bars bread and small sandwiches.