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Complete Nutrition Guide For A Half Marathon [2024]
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- Опубликовано: 12 авг 2024
- Use this carb loading plan to run your best half marathon!
👉 www.nutritiontriathlon.com/ca...
Learn how to fuel your half marathon with this half marathon nutrition guide. It's full of nutrition tips for a half marathon and explores how much you should eat before a half marathon, what to eat during a half marathon and more.
If you need running tips for a half marathon then this will get you started in the right direction.
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00:00 Introduction
01:17 How your body uses energy during a half marathon
03:28 Nutrition before a half marathon
04:19 Carbohydrate loading
07:42 Hydration before a half marathon
08:50 Breakfast before a half marathon
10:26 Pre-half marathon snack
13:30 Nutrition during a half marathon
15:35 What nutrition to use during a half marathon
16:57 Hydration during a half marathon
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The aim of this channel is provide free nutrition advice to triathletes and any other athlete who might find it useful. That won't change, but if you want to help me to create these free videos then I would really appreciate it :)
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Hi! I'm James. I'm a Sport and Exercise Nutritionist and I make videos on nutrition to give people simple, clear and easy to use information on a range of subjects. I focus on triathlon and how triathletes can use nutrition to help properly fuel their training and racing.
In my day job I work as an Advanced Clinical Practitioner in General Practice, or Family Medicine for those of you not in the UK, and work in a busy NHS GP practice. I'm a Specialist Paramedic by background and have full independent medicine prescribing rights.
Advanced Clinical Practitioner in Family Medicine, BSc, PGCert
Registered Sport and Exercise Nutritionist (SENr)
MSc Sport and Exercise Nutrition
Nutrition Consultant for Hurry The Food Up
Great Britain Age Group Triathlete
Qualified L2 British Triathlon Coach
I am not affiliated or sponsored by any brands, companies or products that I mentioned or show in my videos. My aim is to make these videos free from any sort of bias!
These videos shouldn't be taken as direct, personal advice on medicine or nutrition but more for information purposes based on the latest research and evidence. Unless otherwise clearly stated, this information is more suited to adults as under 18s have different requirements and considerations. I'm happy to answer any questions you might have as an individual though!
Contact: James@nutritiontriathlon.com
Website:
nutritiontriathlon.com
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Your presentation style is really top-notch, making complex info easy to grasp for everyone. Easily one of the most interesting channels I've stumbled upon on RUclips in recent years! Keep the awesome content coming!
Thank you, that's such a brilliant comment to read. I really appreciate it! 😊
Got my new PB yesterday on the 21.1K.
Thanks for the a guide! It really helped: Carb loading & easier breakfast (waffle+jam) did the trick with some gel and Haribo before the start. :)
My previous half marathon was a disaster, after 14k I was really suffering. Here, it was like a breeze. Overtaking many-many people at the last kilometers. :)
That's amazing! Big congrats with that, well done 😀 happy to play my small part!
I've had some of my best runs eating pizza for "carb loading" the day before. Can't say it will be the same for everyone. Pizza is one of my go to meals for this.
The only gels Ive use is SIS Beta fuel and they are damn good, and high five gel. I also have tried tailwind recently. It's great taking sips, but too much too often I start to feel bloated on long runs over 20k.
I just ran my first half marathon yesterday and I had pizza for dinner the night before lol. Seemed to work good for me.
@@nathanalexander9490 🍕💪
Haha, you can definitely do it it's not best practice! It is high in fibre and fat, and for many people this will cause a problem. Especially if you end up going longer (eg. marathon) then it's far more likely to be an issue.
Sounds like you've experimented a bit with diff gels/fuelling strategies, nice!
Use this carb loading plan to run your best half marathon!
👉 www.nutritiontriathlon.com/carb-loading-plan-run
Doing my first half marathon in May, thanks!
Awesome, good luck and enjoy it!
How did it go?
@@Harrythehun Got an injury a couple weeks before and couldn't do it.
Man thanks again this Is what i Need , next half marathon in a week... , 🔜🤞 I'll keep you posted,😄
Fantastic! Good luck with it and yes, please do keep me posted!
Thank you so much for such an insightful video! I'm aiming to hit a PB in June, so I'm looking forward to trying all these tips.
Fantastic, good luck! And you're welcome, it's my pleasure
Thanks a lot, very powerful sharing, will try this guide soon :))
My pleasure, I hope it helps you! 🙂
Really helpful and comprehensive advice, thank you. Just thinking of my training for my first half. I am getting into over 15km to 18 km distance atm. Should I have some gels during my training too? Obviously good for practice purpose but nutrition wise.
My pleasure! 🙂 Generally if a training run is >60 mins I tend to recommend having something during your run. Around 30g of carbs per hour is good, which is probably a gel every 45 mins or so.
Fab video - thank you so much for sharing your knowledge, I am excited to put this into practice!
No problem at all, it's my pleasure! Would love to hear how you get on and any feedback!
[Update] Wow - just completed the Edinburgh half with a PB of over 1min 30seconds !
The only thing I changed was using the advice in the above video (I am a physio and had my training on lock, but didn't realise how off my nutrition was!!!) - amazing advice, thank you !!!!!!!
Ahh that is so cool! Massive congratulations 😀 a pb by more than 1 min 30 is fantastic! Glad I could play a part in it 😊
Hey James! Great video. What are your thoughts on taking Imodium the night before to prevent GI issues?
Hey, thank you 🙂 great question. Honestly, I'm not super keen just because someone should be able to run a half marathon without GI upset if they get their nutrition right. If they want to take it as a fail-safe then sure but I would prefer them to optimise their diet first 🙂
I never eat before my runs, also because i do them early in the morning. Why should i have breakfast before Half Marathon ? Considering digestion time, i will have to wake up 2 h earlier then i do just to eat.
Because it aids with performance - and I mean that in a true "performance" sense but also feeling good and full of energy throughout it. I typically don't advise people to run without eating, apart from rare occasions.
Great video
Thank you! 🙂
Hi James, ive just stumbled on your channel recently and love the content ive watch so far. I was wondering what your thoughts were on puréed dates for a alternative to store bought gels. I've tried them on my long runs and they are great but is the carb content as good as and a good alternative to gels?
Hi! 🙂 Thank you, really appreciate that. Great question! The sugar make up of dates is good, in that it's roughly 50/50 glucose fructose, or close enough.
My main concern with dates in general would be the fibre content. I'm not sure if some commercial preparations may strain them in some way and reduce the fibre, but if you just blended them at home for example you might up with a lot fibre. Might be fine for some people, and on shorter runs. But I'd be slightly more hesitant on longer runs/competition.
If you've tried it and are getting on with it though then go for it! If you're hitting the required carb amounts and not getting any issues then you're good.
I have made a video on gel alternatives for running which you can check out here:
ruclips.net/video/Mz6gb166nKU/видео.html
Hey James, love the content. I’m aiming for a sub 95min half marathon. I was planning to have a decent breakfast ~2-2.5hr before and take gels with 30 grams of carbs at 30min and 60min, do you think this is the best approach for maximum performance?
Or should I consider perhaps gels at 25, 50 and 75min? Or adding a gel say 15 minutes before the start of the race?
Based on a past race and practice in training I believe any of these approaches would cause GI issues. For reference I’m 91kg.
Thanks!
Hey, thank you 🙂 Your plan with 30 grams of carbs at 30 mins and 60 mins sounds solid to me. If you've carb loaded and had a decent breakfast then this would be appropriate!
Question: how would you fuel through out the day if your race isn't until 7pm?
Same sort of principle but have my last lighter meal about 3-4 hours before the race
Hello i just want to ask about what shoe model you have on the thumbnail (yellow + pink) thanks!!
These are the New Balance RC Elite V2!
There is really no need to carboload for a half marathon.
What makes you say that?
What is your definition of carb loading?
Im sorry but carb loading for a half marathon is not needed. Even for a marathon its not beneficial. More recent knowledge is just to focus more on carbs but dont eat more than normal, because of your taper you use less energy anyway.
It isn't needed, heck plenty people have ran marathons with zero fuel/gels but, it is beneficial for your best performance.
Exactly as theandroids says - not "needed", but beneficial for sure. Would love to see what evidence you have to support "more recent knowledge is just to focus more on carbs", when current sport nutrition guidance says carb load 8-12g/carbs/kg/bw.
Yes! :)
I believe that people vary in this respect, I transformed my ability to run a half when I tried serious carb loading. For me it makes a real difference. The fact that so many races start early in the morning is really annoying, I just get up v. early in order to eat sugary and starchy foods.