Half marathon race nutrition plan
Half Marathon Race Weekend Nutrition.
Friday and Saturday, weekend of race.
Increase carbohydrate intake 10g per kg of body weight, Example, a 70kg runner would need to consume 700g of carbs on Friday and on Saturday before the Sunday race, this is on top of your regular meals (hence carb loading). For most runners this is impossible to achieve through food, you would have to eat huge carb meals which would leave you feeling terrible. The best way to hit these carb storage numbers is with High5 Energy Source and High5 Energy Bars. Every 2-3 hours, drink 500ml of water with one serving Energy Source, or one energy bar. Plus of course your regular plant based light meals.
NO FRUIT. The goal is to keep fibre intake to a minimum so not to have any toilet issues on race morning.
Race morning breakfast.
1 x High5 Plus gel (caffein) with 300ml of water to drink.
First High5 gel after 40 minutes, then another every 30 minutes. No need to consume the whole gel, just a mouthful is ok.
Take one electrolyte tablet every hour with 500ml of water (this can be divided into smaller amounts of water and by breaking the tablet into two pieces.
Use a Karrimor waist pouch to carry your gels and electrolyte tablets, wrap electrolyte tablets in cling film and carry in bum bag. Drink water often as you comfortably can from aid stations - DO NOT TAKE ANY FREE SPORTS DRINKS, GELS OR ANYTHING ELSE YOU FIND ON THE COURSE UNLESS IT'S THE SAME BRAND YOU ALREADY USE.
Cereal bar and bananas within 30 minutes of finish. Balanced meal one to two hours later.
Healthy nutrition changes works best with a good exercise programme, consult the number one personal trainer in Limassol
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