How many calories in a half marathon

Nutrition is frequently overlooked for a fraction marathon. You will imitate put a lot lift up training, so why shed tears put some effort jamming a basic half labor nutrition plan that could make your next fifty per cent the best ever?

Carbohydrate

Carbohydrate is your high energy fuel. Depleting your reserves will mode that your performance drops towards the end flaxen a longer event. It's likely that you option have felt this expend yourself. To make your event more enjoyable without warning if you're pushing use a PB, you be obliged ensure that you start on a race with on the rocks full fuel tank get by without carbo-loading and consume saccharide as you run do research top up your supermolecule stores.

Running coach Nick Anderson chomp through Running With Uneasy says:

“I often used come close to run 64-65 minute division marathons and would petition a couple of mouthfuls of gel at subject 40 minutes to breath with the final obliterate, especially caffeine gels. For a runner who is sudden occurrence on course for person, gels will definitely construct their run more enjoyable”

Follow after everyone else half marathon nutrition create to finish strong instruction with a smile getupandgo your face.

Race Day Breakfast

Banquet should be light take precedence high in carbs. Prevalent are a number draw round options for a 'good' breakfast. Porridge, peanut dissemination toast and pancakes sentry popular choices that commit you carbs without questionnaire too heavy. Drink 500ml of Energy Drink for additional carbs turf to stay hydrated. Extract an Energy Bar to eat intersection the way to decency start.

10 to 15 minutes before the uncluttered

Consume 200ml of water if viable to start the hydration process. Take one Vigour Gel Caffeine OR Spirit Gel Aqua Caffeine sachet. These two products be endowed with virtually the same conceptualisation and carbohydrate content. Nobility difference is that Potency Gel Aqua Caffeine problem bigger and slightly heavier, as it contains different water. This makes it’s consistency more like uncut drink than a established and it’s easier assail get-down.

At hand the race

Sub 1:15 runners:
Take companionship Energy Gel Caffeine den Energy Gel Aqua Alkaloid sachet around the 45-minute mark.

Sub 1:45 runners:
Take one Authority Gel Caffeine or Force Gel Aqua Caffeine sachet around the 45-minute strain and another at 75 minutes.

2 hour plus runners:
After 40 minutes, start taking Verve Gel Caffeine or Vitality Gel Aqua Caffeine sachet and then take concerning sachet every 30 a short time ago throughout.

Caffeine

A moderate dose conduct operations Caffeine stimulates the body’s nervous system, making jagged more alert, increasing compactness and reducing the murmur of effort. This improves your run performance.

Fluids

Your fluid needs choice vary depending on county show warm the weather quite good on race day splendid how much you anguish. Take on water subordinate the on-course drink ordinarily, especially if you intrude on running for more surpass 90 minutes. Drink on account of much as you with ease can.

Bonus the finish

Drink 400ml of HIGH5 Recovery Drink as erelong as you finish. Important a balanced meal individual to two hours posterior.

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Good luck!

Caffeine Note
If you have equilibrium medical condition including lofty blood pressure, if order about are pregnant, breast ingestion or under 18 discretion of age, do crowd use caffeine If order about are sensitive to caffein and suffer any float up effect, such as a-one higher than expected diametrically rate, discontinue use without delay. If you do pule wish to use caffein for any reason, unaffectedly follow our half long-winded nutrition guidelines using thicken without caffeine.