A half-marathon race --- 13.1 miles --- can be found in most major cities around the world. Those training to run a half-marathon should follow a specific training program containing a blend of long runs, speed and interval workouts, tempo runs and strength training. All of these workouts are designed to prepare your mind and body for the race, but proper nutrition lays the foundation for a successful training program.
Step 1
Follow a regular pattern of eating that complements your work, family and training schedule. Aim to eat at least five to six meals spread evenly throughout the day. This constant eating pattern keeps energy levels high and promotes recovery between workouts.
Step 2
Consume a specific balance of macronutrients --- carbohydrates, protein and fat. Each macronutrient plays an important role in your half-marathon training by supplying energy, supporting healthy body functions, promoting lean muscle development and improving recovery. Carbohydrates should provide about 50 percent to 60 percent of your total caloric intake with fat providing about 25 percent to 30 percent and protein supplying 20 percent to 25 percent.
Step 3
Choose the best food sources that include whole, natural and unprocessed foods. Your carbohydrate sources should come from whole grains, fruit and vegetables with your protein coming from lean sources such as fish, chicken and turkey. Healthy fats should come from nuts and seeds such as almonds, cashews and sunflower seeds.
Step 4
Practice your pre-race breakfast meal before a long training run. Consume about 200 to 300 calories two to three hours before the workout and another 200 to 300 calories per hour leading up to the workout or race. This helps determine whether certain foods will upset your stomach during the race. You can customize the pre-race meal according to your personal taste. Example pre-race foods include peanut butter, bananas, toast or a protein shake.
Step 5
Use supplements during training workouts to determine your race-day nutrition plan. Similar to your pre-race meal, use various supplements during training runs to determine how your body and stomach react. Common supplements include energy gels, sports drinks or energy bars. Avoid using whole foods for your supplements.
Step 6
Consume a recovery drink within 30 minutes after training runs and strength-training workouts. The recovery drink improves recovery between workouts to enhance your training program. The recovery drink should contain a balance of carbohydrates and protein at a ratio of 4 grams of carbohydrates per 1 gram of protein. For example, if the drink contains 80 grams of carbohydrates, it should contain about 20 grams of protein.
Step 7
Increase your carbohydrate intake to 70 percent three to four days before the half-marathon. This is commonly referred to as carbohydrate loading and is designed to replenish glycogen storage in the liver and muscles. Decrease fat and protein intake to accommodate for the increased carbohydrate intake and focus on eating whole grains, fruits and vegetables for your carbohydrate source.
References
- Mayo Clinic; Carbohydrate-Loading Diet; Mayo Clinic Staff; November 2010
- Hammer Nutrition; The Top 10 - The Biggest Mistakes Endurance Athletes Make; Steve Born
- Training Bible; A Quick Guide to "The Paleo Diet for Athletes"; Loren Cordain and Joe Friel; 2005
- American Council on Exercise: How to Train for a Half-Marathon
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