Finding out what nutrition is going to be handed out is important too because it would be a good idea to practice with this nutrition and … During training, Antonucci recommends adding protein to your oats with plain yogurt, cottage cheese, or even eggs. This optimizes your hydration before you hit the start line. During the race, put your training to work: Fuel up with at least 30 to 60 grams—and up to 90 or 100 grams if your gut tolerated it during training and you’re planning to race hard—of easily-digestible carbs per hour (spread it out, such as every mile or every 15 minutes or so). Your meals in the week leading up to a big race can make or break your performance, no matter your race goals. Consume 400-700 grams of carbohydrates 3-4 days before the race. Most runners overload on carbs before a race. Find out how to fuel and hydrate on race day with our guide for before, during and after your half marathon. According to the organization, most runners have complained of gastrointestinal issues at one point or another in their career. Becky Duffett is a contributing nutrition editor for Fitbit and a lifestyle writer with a passion for eating well. For reference, 400 grams of carbs might look like: 1 cup of oatmeal loaded up with 1 cup of strawberries, 1 cup of milk or soy milk, and 2 tablespoons of slivered almonds for breakfast. How should I prepare in the weeks before the marathon? Make a plan to ensure that you eat the right foods to fuel yourself for running a half-marathon. When you go to grab your bib, resist the urge to take dozens of free samples for anything new—you don’t know how your stomach will react. That said—and this is important—that doesn’t mean loading up on calories with carb-rich foods on top of what you already eat; it means taking in the same amount of calories but getting a larger percentage of those calories from carbohydrates. You’ll do just fine by keeping the following in mind 1 REHEARSE YOUR RACE Hydrate well and eat plenty at lunch and dinner the day before. You want this meal to hold you over throughout your race without weighing you … Those porta-potty lines can eat your dust. Be sure to eat the recommended amounts of proteins, carbs and fats and be eating lots of fruits and vegetables, those complex carbohydrates. You can't gain fitness in these last seven days before your 13.1-mile run, but you can tire yourself out so much that a … Marathon Week Meal Plan. But whatever you do, make your friends, family, and cheering crew come to you. ), The Best Gear for Virtual Fall Marathon Training, Crave Speed? Don't starve yourself simply because you're not training. According to Running USA's Half-Marathon Report there were 1.85 million people who completed a half-marathon in 2012. The one last mistake runners make? Reach for Brooks’s Hyperion Tempo, The Elite 1 Is No Longer Brooks’s Fastest Shoe, Half Marathon Training Tips for New Runners, Ramp Up the Speed in the Lightweight Mach 3. 48 hours before the race. Energy deficits can begin here, so make sure that you start fueling at least a week before your race. We have vegetarian, vegan and gluten-free options. “The easiest way to think about this is, don’t do anything drastic or crazy!” says Lauren Antonucci, MS, RDN, CSSD, CDE, CDN. THE STRATEGYYou don’t need to gorge your- self on extra calories; simply shift more of your total calories toward carbs (about 60 to 65 per- cent) in the weeks before your marathon or half- marathon, while reducing your mileage. Preparation starts many weeks before the event. You may not be able to influence the weather, but you can prepare for the conditions. Training for your immune system as well, unless you know will work for.. 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