What should I eat before a half marathon?
Eat a familiar, carbohydrate-focused meal about 2 to 4 hours before the start, keeping fat, fibre and spice low. In the day or two before, make carbohydrates a bigger part of your meals. Never try new foods on race day.
Before race day
- Add extra carbohydrates such as rice, pasta, bread and potatoes
- Drink fluids steadily through the day
- Keep meals simple and familiar
Race morning ideas
- Oatmeal with banana and honey
- A bagel or toast with jam or peanut butter
- A small snack such as a banana 30 to 60 minutes before the start
- Water or a sports drink in small sips
When to get it checked
Practise your race-day fuelling during long training runs. A sports dietitian can build a fuelling plan for your race.
At Performance Sports Therapy in Gloucester, our sports dietitians can help you find the cause and build a plan.
Related: how much protein do endurance runners need, what are the signs of low iron in female athletes.