Running 13.1 miles is no easy feat, because you have put in hours of physically demanding training. You certainly do not want to ruin your half marathon race with improper fuel. During your training, you should have followed a diet that consisted of about 50 to 60 percent carbohydrates from quality sources such as whole grains, vegetables and fruits. In the two days before your race, continue this general dieting strategy to help ensure success.
Significance
You need adequate carbohydrates to help build up your glycogen, or energy, stores in your muscles. Eating familiar foods in the few days before your race can help prevent unfortunate side effects on race morning -- such as diarrhea, bloating or gas. Two days before a race is not the time to make drastic changes to your eating patterns. High-fat and high-protein foods may make you sluggish.
What to Eat?
You should increase your carb intake to comprise as much as 70 percent of your calories two to three days before your race. Choose foods such as whole-grain breads, brown rice, oatmeal, sweet potatoes, bananas and apples. While an occasional indulgence in simple, sugary carbohydrates is okay, whole grains digest more slowly and offer more nutrients. Instead of carb-loading at your evening meal before the race, try to spread out your high-carb intake over the course of the two days before your race so you do not end up feeling overly sluggish in the morning.
Considerations
Trying new foods in the day or two before the half-marathon is not a good idea. While you may be just fine, new foods can cause a digestive reaction or zap your energy. If you are unaccustomed to high-fiber foods, two days before your race is not the time to start including these healthy foods. High-fiber whole grains can cause digestive distress if not added gradually. Stick to the types of carbohydrates you have been eating before your long training runs. You should also drink plenty of water in the days before the race to ensure you are properly hydrated for the event.
Race Diet
If your race is on a Sunday, on Friday you might have whole grain toast with natural fruit spread and a bowl of oatmeal for breakfast. At lunch, you could have a bowl of pasta with marinara sauce and steamed broccoli and for dinner, grilled chicken with brown rice, and a large salad. The day before your race, you might start with whole grain pancakes topped with berries and nonfat yogurt. At lunch, have a deli turkey sandwich on a whole grain roll with a handful of pretzels and fresh fruit. For dinner, you could have pasta -- but avoid garlicky or meaty sauces. You could also have a large, baked white or sweet potato with a small serving of meat and fresh, steamed vegetables. Remember, consume food you regularly eat and have eaten before long runs. Race morning, remember to have a pre-race snack or meal, such as a whole wheat bagel with a small amount of peanut butter, an energy bar, or a banana smoothie.
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