{"id":16297,"date":"2023-03-24T14:49:19","date_gmt":"2023-03-24T14:49:19","guid":{"rendered":"https:\/\/mensfitness.co.uk\/?p=16297"},"modified":"2024-04-10T13:09:39","modified_gmt":"2024-04-10T12:09:39","slug":"how-to-fuel-for-a-half-marathon","status":"publish","type":"post","link":"https:\/\/mensfitness.co.uk\/health\/nutrition\/how-to-fuel-for-a-half-marathon\/","title":{"rendered":"Promotion: How To Fuel For A Half Marathon"},"content":{"rendered":"

Find out how to fuel for a half marathon with this beginner’s guide to pre-, mid- and post-race nutrition from Science in Sport…<\/h2>\n

Having an optimum fuelling plan for those 13.1 miles could help you smash your PB \u2013\u00a0here\u2019s how to fuel for a half marathon, with the help of Science in Sport<\/a>.<\/p>\n

Half marathons come with their own unique challenges, especially if it\u2019s the first time you\u2019ve raced at this distance. You may have put in plenty of running time preparing for the event, but getting your nutrition right is as crucial to your success as all that endurance training.<\/p>\n

To ensure you get your nutrition on point before, during and after the event, the endurance nutrition team at Science in Sport \u2013\u00a0world leaders in endurance sports nutrition \u2013 have put together the following blueprint for race-day success.<\/p>\n

Load up<\/strong><\/h3>\n

Carbohydrate loading \u2013 maximising the glycogen you have stored in your muscles and liver \u2013 is a well-established pre-race practice among endurance athletes. (Research suggests that 10-12g of carbohydrates per kg of body weight for around 36-48 hours before an event works best.)<\/p>\n

You may not need to load up so much for a half marathon, but you don\u2019t want to get to the start line in a carb-depleted state either. To prevent that, ensure your meal choices contain a good level of carbs \u2013 porridge, pasta, rice and potatoes are all good sources \u2013 in the days building up to the race.<\/p>\n

Rise and shine<\/strong><\/h3>\n

On race day, ensure you leave enough time between your last meal and the start of the half marathon \u2013 ideally around 3-4 hours<\/a>.<\/p>\n

Your pre-race meal should contain around 140-330g of carbohydrate<\/a>s and, most importantly, it should be a meal you are familiar with \u2013 having tested it in training.<\/p>\n\"Runner\n

Carb boost<\/strong><\/h3>\n

30-60 minutes before the race start, you can take on an additional energy boost. Sipping on a carb\/electrolyte drink \u2013 such as the SiS GO Electrolyte powder<\/a>, or having a gel 30 minutes before the start (like SiS GO Isotonic Energy Gels<\/a>) will provide some extra oomph.<\/p>\n

If you\u2019ve been used to caffeine in training, then having a SiS GO Energy Gel with Caffeine can help give an additional kick pre-race.<\/p>\n

Finishing formula<\/strong><\/h3>\n

If you\u2019ve correctly fuelled the day before the race, your body\u2019s energy stores should be sufficient for between 60-90 minutes of exercise. If your estimated finish time is over 90 minutes, then you will need to think about taking fuel on board mid-race to prevent fatigue.<\/p>\n

So, how to fuel during the event is highly determined by your predicted race duration.<\/p>\n

Take on fluids<\/strong><\/h3>\n

Ensuring you\u2019re properly hydrated at the start line and during the race will combat the loss of fluids due to sweating. Even slight dehydration \u2013 as low as 2% \u2013 has been shown to affect physical performance by as much as 20%. Taking on electrolyte drinks, especially if your estimated finish time is over 2 hours, will help keep you in a hydrated state throughout.<\/p>\n

How to fuel for a half marathon<\/h2>\n

The SiS table below is a useful guide to know what fuelling to take on \u2013 and when \u2013 depending you your estimated finishing time…<\/strong><\/p>\n\n\n\n\n\n\n
Estimated finish time <\/strong><\/td>\nFuelling guidance <\/strong><\/td>\nExample products<\/strong><\/td>\n<\/tr>\n
60-90 mins <\/strong><\/td>\n\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 If you\u2019ve fuelled well prior to the event, you may not require extra fuel.\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Though, if you prefer to take something on, an energy gel with caffeine could be beneficial.<\/p>\n

\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 This could be taken between 30-45 mins into your race (the halfway point).<\/td>\n

SiS GO Energy + Caffeine<\/a> (only use caffeine supplements if you are used to them in training)<\/td>\n<\/tr>\n
90-120 mins<\/strong><\/td>\n\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Ideally, you would take on a small amount of fuel to try and maintain blood glucose and prevent fatigue.\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Around 30-60g of carbohydrates per hour would be recommended.<\/p>\n

\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 This can be something as simple as a single Beta Fuel Gel or Chew or a few of GO Isotonic Energy Gels.<\/td>\n

SiS GO Isotonic Energy Gels<\/a>SiS Beta Fuel Gels<\/a><\/p>\n

SiS Beta Fuel Chews<\/a> (a more solid food option)<\/td>\n<\/tr>\n

120 mins +<\/strong><\/td>\n\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 For longer durations over 2 hours, you may want to consider taking on around 60-90g of carbohydrate per hour.\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Beta Fuel Gels and Chews are great for longer durations, as they contain a higher level of carbohydrate.<\/td>\nSame as above but also consider SiS GO Electrolyte powder<\/a> if you are carrying your own hydration, to ensure you have carbohydrates but also electrolytes.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

For further nutritional advice for long-distance running, or to discover the range of endurance sport nutrition available from Science in Sport, visit <\/em><\/strong>scienceinsport.com<\/strong><\/em><\/a><\/p>\n

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    Find out how to fuel for a half marathon with this beginner’s guide to pre-, mid- and post-race nutrition from Science in Sport <\/p>\n","protected":false},"author":20,"featured_media":16298,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":"","_jetpack_memberships_contains_paid_content":false,"amazon_asin_number":"","model":"","featured_image_overlay_img":"","hjpType":"","squirrel_render_by":"","squirrel_id":""},"categories":[7],"tags":[216,24],"yoast_head":"\nPromotion: How To Fuel For A Half Marathon | Men's Fitness<\/title>\n<meta name=\"description\" content=\"Find out how to fuel for a half marathon with this beginner's guide to pre-, mid- and post-race nutrition from Science in Sport\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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