Preparing for a half marathon requires not only physical training but also proper nutrition. Here are some tips on what to eat before a half marathon:

1. Don’t Procrastinate Your Fueling Plan Don’t wait until the day before the race to start thinking about fueling your body. Instead, start adding extra calories to your meals in the week leading up to the half marathon. A mix of both carbs and protein is important. Starting a race with a full store of carbs can improve performance and endurance, so make sure to fill up on grains, starchy vegetables, and fruits the week before the race.

2. Eat Protein and Simple Carbs on Race Day What you choose to eat the day of the race is just as important as what you eat the week before. In the two to four hours before the race, eat protein and simple carbs and drink water or sports beverages. Avoid high fiber, fatty, and new foods, which can cause digestion problems. Good choices for pre-race foods include bread, bagels, cereal, fruit, and small amounts of peanut or almond butter, low-fat cheese, low-fat milk, or a fruit smoothie.

3. Hydrate Drink plenty of water and sports drinks before the race to stay hydrated. Dehydration can lead to fatigue and cramping during the race.

4. Eat a Post-Race Meal Suggested food choices following the race are bananas, fruit, yogurt, milk, muffins, and bagels. Also, soon after the race, try to eat a full meal that contains lean proteins, complex carbohydrates, and some fats. Your body is craving calories and nutrients. Replacing them as soon as possible can help with recovery.

5. Experiment with What Works for You Everyones body is different, so its important to experiment with different foods and timing to see what works best for you. Try different foods during your training runs to see what your body tolerates best.

6. Carb Load Carbohydrate loading, also known as “carb loading,” is one of the most important performance-enhancing strategies used by half marathon runners and elite athletes alike. Whether you’re preparing for a marathon or a half marathon, proper increased carbohydrate intake will provide you with energy.

In summary, eating a mix of carbs and protein in the week leading up to the race, hydrating, eating protein and simple carbs on race day, and eating a post-race meal can help you perform your best during a half marathon. Its also important to experiment with different foods and timing to see what works best for you.