Preparing to run a half marathon starts weeks in advance of the event. A nutrition plan is as important as a mileage plan. Your body must get the right nutrients to perform during daily runs as well as the big race. Keep junk food to a minimum and focus on whole, fresh foods and ingredients. As long as you balance protein, carbohydrate and fat properly, you have a lot of flexibility in what you can eat.
Protein
Endurance athletes need more protein than do sedentary people. A healthy percentage of daily caloric intake for a runner is no more than 30 percent of energy from protein sources such as lean cuts of meat, tofu, fish, egg whites, low-fat milk, avocados and nuts. A chicken breast has about 25 g of protein, and an egg has 8 g. Protein intake should be about 0.75 grams of protein for each kg of body weight.
Carbohydrate
Carbohydrate is the energy source of the body's metabolism. Runners should get at least 50 percent of their daily calories from complex carbohydrate sources such as vegetables, fruits and whole grains. Processed junk food such as candy, cookies and sweetened breakfast cereals may seem like a quick source of energy, but they do not contain the fiber that slows the digestive system enough to obtain most of their added nutrients.
Fat
The body needs fat to function, and a Colorado State University nutrition handout for athletes indicates that fat may account for up to 75 percent of energy stores burned during endurance events. Runners who log miles training for a half marathon will need to obtain about 20 percent of their daily calories from fat, from sources such as lean meats, fatty seafood, vegetable oil, avocados and nuts.
Water
Drink enough water to keep urine output pale during the day. If it is very hot, or you at a high altitude, a diluted sports drink containing electrolytes and carbohydrates is a good option during workouts. Keep in mind that you can also obtain water by eating fresh vegetables and fruits.
During the Race
Eat easily digested, complex carbohydrate-rich foods one hour before the race. For example, a banana along with a cup of oatmeal, or a bagel with peanut butter, are popular breakfasts before the typical early-morning start of a half marathon. During the event, you should ingest a high-carbohydrate gel, fruit, or a protein/carbohydrate drink every 4 or 5 miles. Drink a half cup of water every mile.
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