Are you fuelling up for a half-marathon? Here are the top 7 foods you should eat to power your run and help you recover faster.

Training for a half-marathon is a serious commitment that requires more than just physical training. To perform at your best and recover quickly, it's important to nourish your body with the right nutrients. That's why we've prepared a comprehensive guide to help you fuel for half marathon runs and optimize your performance.

Our guide covers everything from pre-race meals to post-run recovery, so you can be confident that you're getting the right nutrition at every stage of your half-marathon journey. You'll discover the top seven foods that can help you power through your runs and elevate your fuelling experience.

Whether you're a seasoned runner or a newbie, our nutrition plan is tailored to meet your needs and help you reach your goals. With our guide, you'll have all the information you need to create a well-rounded nutrition plan that will support your half-marathon training and help you perform at your best.

Why nutrition is essential for a Half-Marathon?

To have a successful half-marathon, you need a well-balanced nutrition plan. Proper fuelling will not only boost your energy levels and endurance but also help your muscles recover and reduce the risk of injury. So, let's take a look at the foods that should be a part of your preparation for that half marathon.

The Day Before your Half-Marathon: Eat Some Carbs

Get ready to fuel your body with the ultimate power source! Carbs, carbs, carbs - the magic word that will take you across that finish line. We all love to indulge in carb-loaded meals from Christmas dinners to Thanksgiving feasts. And guess what? Before a race, carb loading is not just allowed, it's highly recommended! So, let's get those plates filled with delicious pasta, bread, and potatoes, and get ready to break some PBs. But before we get into the details of what to eat, let’s define carb loading.

 Carb loading is a strategy used by endurance athletes to increase the amount of glycogen stored in muscles. Glycogen is your body's most easily accessible form of energy, and for events like a half marathon, having ample glycogen can be the difference between hitting the wall and sprinting through the finish line. Consuming carbs when you run a half marathon helps delays fatigue and improves performance. Whilst a lot goes into race day; training, pacing strategy, course route etc, having a solid nutrition plan can help you get the best out of yourself. It's worth noting that each gram of carbohydrates contains 4 calories of energy. When running, you burn an average of 100 calories per mile. Therefore, for a half marathon, which is 13.1 miles long, you burn approximately 1300 calories throughout the race. Hence, you would need to consume around 325g of carbohydrates to provide enough fuel to help you cross the finish line. It's important to start carb loading a few days before a big race, usually around 3-4 days in advance. This way, you don't have to worry about consuming 325g of carbohydrates in one day right before the race. It's all about giving your body enough time to properly store the energy it needs to perform at its best.

Get ready to crush your marathon goals by weaving these options into your pre-race routine:

What to eat the night before:

1. Spaghetti Bolognese:  It's a go-to meal for a chill weekend dinner, but I've heard it's also a great meal for runners to eat before race day. All the complex carbs break down nice and slow into glucose, and if you cook the pasta al dente it's super easy on your stomach during a run. I found this recipe that looks amazing, you should check it out!

What to eat for breakfast on race day:

2. Waffles and Honey:  Waffles are more than just a delicious breakfast treat. They can also be a great pre-workout meal. This is because waffles are a combination of simple and complex carbohydrates, which can provide the body with both rapid and prolonged energy release. Simple carbohydrates offer quick energy, while complex carbohydrates take longer to digest, resulting in more sustained energy. Additionally, honey is a carbohydrate made from simple sugars, which can be quickly absorbed by the body, providing athletes with a much-needed energy boost during their workout. Check out this delicious waffle recipe!

During the race

To keep your energy levels up during the race, it's essential to consume easily digestible snacks that are rich in carbohydrates. Aiming for 30-60g of carbs per hour is important. Which should give you between 120-240kcal of energy. Proper half marathon fuelling is important to keep you going strong.

 Consider the following options for mid-race fuelling:

 Consider the following options for mid-race fuelling:

3. Gogo squeeze Applesauce: We often rave about energy gels for their portability and quick energy fix but let me introduce you to a more delicious option! Applesauce, made purely from apples with no added sugar, offers simple sugars that break down swiftly to fuel your body with rapid energy. Give it a try! 🍎✨

4. Haribo gummies: Our top pick for a quick snack at the Hive? and half marathon Gummy bears! They'll keep your mind occupied with continuous chewing., distracting you from those leg cramps. Say goodbye to energy gels and hello to your inner child. With around 3g per sweet, grab a hearty handful for that energy boost to power through the next half hour of your race.

Post-marathon nutrition 

We are all aware of the importance of carbohydrates before and during a run, now it’s time to give the spotlight to proteins. Proteins facilitate the quick recovery of your overworked muscles, so you want to make sure you are eating enough after your race. Protein is important in aiding in tissue repair, exercise recovery, injury prevention, immune function, and the production of oxygen-carrying red blood cells.

 After your race, it is recommended to eat about 15 to 30 grams of protein within 15 – 30 minutes to kick start the recovery process before you have your first big meal but for a general rule of thumb, runners should be eating 0.5 grams of protein per pound of body weight.  After completing a half marathon race or marathon, your body needs proper nourishment to recover quickly and efficiently. Focus on replenishing your body with carbohydrates, protein, and electrolytes with the following foods:

At this stage, you're likely not in the mood to cook up anything fancy. All you crave is some good old rest. And let's face it, a bottle of your favourite protein shake is always a reliable choice!

5. Protein shake:  A study published in the International Journal of Medical Sciences in 2017 showed that when a whey protein drink was consumed following a marathon, elite athletes had reduced inflammation following the run and improved endurance performance as a result. (link)

Fuel up your muscles with a protein shake that contains 20-30g of protein after your run. By drinking it within the first hour or first 30 minutes, you'll be giving your muscles the necessary nutrients to recover quickly.

Check out these convenient on-the-go protein shakes:      

Huel Ready to Drink – comes in different flavours; from chocolate milk to salted caramel and it is packed with exactly 22g of protein.

If you are not a big fan of milky protein, we have something just for you.

MyProtein's clear whey protein tastes just like juice while delivering a powerful punch of 20g of protein.

These items should be kept in your bag or given to whoever is there to support you finish your race, for quick access to a fast protein boost. Remember to consume them within 15-30 minutes after completing your race. When you've got some extra time later in the course of the day, of course, why not give one of these protein-packed meals a shot? They might just work their magic on those tired muscles!

6. Steak burrito bowl: A steak burrito bowl is a great meal for runners. It contains a 250g fillet steak which provides high-quality protein for muscle repair and recovery. The fajita seasoning has anti-inflammatory properties that reduce muscle soreness. Olive oil brings in healthy fats for energy and joint health. Mexican-style rice provides the necessary energy for endurance.

 And for my vegetarian pals out there.

 7. Vegetarian Enchiladas: Vegetable enchiladas can be a great meal option for runners as they provide a combination of carbohydrates, proteins, fibre, and nutrients that help support prolonged energy levels, which is essential for endurance activities. The choice of mixed beans and lentils in the recipe provides a great source of plant-based protein and complex carbohydrates, essential for muscle repair. Additionally, topping the enchiladas with low-fat natural yoghurt and a sprinkle of cheese can add calcium for bone health and probiotics for gut wellness. Overall, this makes for a well-balanced and nutritious meal for any runner looking to fuel their body after a great performance.

Don't forget to stay hydrated

Staying hydrated is crucial for runners who will be participating in a half marathon. Adequate hydration helps to regulate the body's temperature, maintain a healthy heart rate, and prevent's overheating. It is important to drink fluids before, during, and after the race, as well as during training sessions. Proper hydration is the key to achieving peak performance and avoiding cramps. Dehydration can cause several issues for runners, such as muscle weakness, fatigue, and headaches.

Electrolytes are essential for your body to function properly. They help to regulate the body's fluid balance and keep the muscles functioning well. Sodium and potassium are two electrolytes that are particularly important for runners. These minerals help to maintain fluid balance, regulate blood pressure, and prevent muscle cramps.

To stay hydrated and maintain your electrolyte balance, it is recommended to drink water and electrolyte-rich sports drinks. Water is essential for hydration, while sports drinks can help to replenish lost electrolytes during exercise. It is important to sip on these fluids throughout the day, especially during training and on race day.

In summary, staying hydrated is essential for runners who will be participating in a half marathon. Adequate hydration helps to maintain physical performance and prevent several issues that can arise from dehydration. It is important to drink fluids before, during, and after a race, and to consume water and sports drinks to maintain your electrolyte balance.

With proper nutrition, you can excel in your next or first half-marathon and achieve your best possible performance. Consuming these top seven foods for fueling your body will not only further improve performance and your endurance but also speed up your recovery. It is important to consume the right foods at the appropriate times, both before the race and after the run, to improve your training and race-day experience. So go out there and show the world what you're capable of.