For simplicity, the fueling plans in the following sections refer primarily to energy gels as a carbohydrate source. Because there are so many brands and flavors, most people can find one that works for them. Most gels have a mix of glucose and fructose that can provide optimal fueling, but they are certainly not the only option.
As race intensity how hard you run increases, your stomach may be less tolerant of foods with fiber, fat or complex carbohydrates. Individual needs can vary dramatically and are affected by conditions such as air temperature, altitude and humidity. Keep in mind just two simple things when it comes to hydration:. Drink to quench thirst during the race itself. Caffeine can improve race-day performance ; it can increase alertness, delay fatigue, improve your fat-burning ability and decrease your perception of pain.
Most runners can experience these benefits with just — milligrams of caffeine taken 60—90 minutes prerace. Taking caffeine is a personal choice and, like everything else, you should test its impact on you well ahead of race day.
For most runners, a normal diet will be adequate to fuel 5K and 10K races—no gels, beans or chews necessary. Half marathons represent a significant jump in mileage, and marathon and ultrarunners have serious fueling requirements that need more forethought and preparation than shorter events.
Some options include oatmeal with fruit or toast with a small amount of nut butter. Follow the hydration advice above to run your best on race day. For half marathons, successful fueling begins the day prior to the race. The night before your race, your dinner should include two sources of complex carbohydrates, such as rice, pasta, quinoa and sweet potatoes. Breakfast on race morning should also be larger than what you would consume before a 5K or 10K, though you still want to stick with high-carb, low-fat, easily digestible foods.
Try to eat your meal at least three hours prior to the start of the race to allow adequate time to digest. A good rule of thumb is to consume 60g of carbohydrate per hour on the course. However, many gels contain significantly less carbohydrate than that, to avoid triggering gastrointestinal issues. All the more reason to experiment during training, in advance of the big day.
You do not want to still be experimenting on race day! All of this assumes, too, that your pre-race fuelling is adequate, which means plenty of complex carbs pasta or brown rice are good options, or your favourite gluten-free options in the days leading up to the race, and a nutritious and familiar breakfast the morning of. It's likely that you will have felt this for yourself.
To make your event more enjoyable or if you're pushing for a PB, you should ensure that you start a race with a full fuel tank by carbo-loading and consume carbohydrate as you run to top up your carbohydrate stores. Follow our half marathon nutrition plan to finish strong and with a smile on your face. Breakfast should be light and high in carbs. Drink ml of Energy Drink for additional carbs and to stay hydrated.
Take an Energy Bar to eat on the way to the start. Consume ml of water if possible to start the hydration process. These two products have virtually the same formulation and carbohydrate content. The difference is that Energy Gel Aqua Caffeine is bigger and slightly heavier, as it contains additional water.
This improves your run performance. Your fluid needs will vary depending on how warm the weather is on race day and how much you sweat. Take on water or the on-course drink regularly, especially if you are running for more than 90 minutes. Drink as much as you comfortably can. Eat a balanced meal one to two hours later.
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