Oct 3, 2019

Nutrition Ready for the Half Marathon

Oct 3, 2019

Nutrition Ready for the Half Marathon

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half marathon nutrition

Nutrition for a half marathon is so important. Straight off the bat, I want to stress that you should never, ever try anything new with your nutrition on race day that you haven’t practised during your prep or training for a half marathon or full marathon. I’ve ran marathons with people who have gobbled down so called healthy “energy bars” prior to the race, having never tried them before in training, because they saw others doing it on the day, and they ended up panicking half way through the race, with the dreaded scoots!

Figure out what works for you and stick to it.

Before

I’m assuming at this stage that prep for the upcoming half marathons is almost complete. However, it’s important to take into consideration the following elements during training.

Energy availability is the single most important aspect of Sports Performance Nutrition Strategy.  Ensure you are eating enough calories to fuel your training and your race on the day. Use a calorie calculator online to ensure you eating sufficient daily calories for your training and race. Calorie intake is very specific to each individual so don’t copy anyone else’s nutrition plan or calorie intake.

Macros is second on the list of priorities when considering nutrition for performance. It’s essential that carbs or glycogen stores are plentiful in the muscle to positively impact performance on race day. This is what’s known as “carb loading”! However, don’t go too mad on the carbs as it can also cause fluid retention, which can impact performance as 1 gram of glucose holds 3 grams of water in the muscle cell.

1-4g carbohydrate per KG of body weight, 1-4 hours before exercise (Burke et al 2011) is perfect.

Food preparation is also encouraged according to the practicalities of the event as races normally have very early starts.

Try and avoid high fibre carbohydrates which can upset the gut and may cause digestive discomfort. It’s also suggested to eat low fat as well as low fibre pre-race.

During

There are many benefits to consuming carbohydrates during the run for optimising race nutrition (Karelia et al 2010). If you are intending to complete the race in over 1hour 30 minutes, then it’s suggested to consume exogenous forms of carbs e.g. glucose gels or other fast releasing forms of sugar that you have practised in training. If you are under 1hour and 30 mins then studies show that carbohydrate mouth rinsing can improve endurance performance by 2-3% (Jeukendrup & Chambers 2010). Alternatively, you can rely on water or sports drinks, and your body’s own glycogen stores to carry you along.

Aside from the above suggestions ensure you are well hydrated pre-race. A well hydrated rule of thumb is when your urine is lighter than straw colour. If it’s anything darker you need to start drinking more. Try not to go too mad hyper hydrate. Ensure you have a water supply/sports drink on hand to hydrate throughout race.

 

Race Nutrition Strategies need to be planned, practised and purposeful.

 

If you require a more personalised and specific approach to your nutrition, whether it’s for sports performance or weight management then contact me on info@taragrimesfitness.com or visit my website www.taragrimesfitness.com

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Who is
Tara Grimes

Tara is one of Ireland’s top Fitness & Weight Loss Experts.

Tara is a Certified Nutritionist and Accredited Personal Trainer who has helped transform thousands of clients in Ireland and the UK and her online business is now helping many more clients across the world. She runs several online businesses from her base in N.Ireland and distributes 100,000s of her popular weight loss meals to customers across the country.

A mum of 4, who is passionate about Women’s Health and Fitness, she knows exactly how to help women of every age get Leaner, Fitter and Stronger. Tara’s companies employ top-level performance coaches and she has a team of registered nutritionists providing support for online clients across the globe. Tara has been recruited by Bluechip companies to provide in-house employee Health & Wellness packages, consulted with Government Departments on Nutrition & Weight Management and worked with professional sports teams & elite athletes improve their Performance Nutrition.

Tara has extensive qualifications including, BA(Hons) Degree from University Of Ulster and MSc from Queens University, Belfast.  She is also a Certified MNU Nutritionist helping Clinical Populations improve their overall health. She features in top publications and is a guest writer for many health publications.

Transforming Women’s bodies and health is Tara’s specialist area. She has created an amazing community of followers and clients across the world and her Fat Loss and Fitness Programs specialise in Female Fat Loss & Health, Over 40’s Fat loss and how to manage & Optimise changing hormones. Fitness programs for all levels and all incomes. She has programs to suit everyone, no matter what their starting level is at.

Her business is based entirely on the success of her clients.

*By following a plan or by following advice provided by Tara Grimes Fitness, you assume such risks and waive and release any claim which you may have against Fitness 31 Ltd. as a result of any future injury or illness as a result of the use or misuse of any program. You also claim responsibility for any adverse effects that result from the use of recipes and/or information in a plan.

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