Half marathon diet plan PDF: Fuel your body for peak performance and optimal recovery. This comprehensive guide provides a roadmap to success, outlining everything from pre-race nutrition to post-race recovery. Discover the science behind fueling your run, and learn how to tailor your diet to support your training and achieve your half marathon goals.
This document details a tailored nutritional strategy, covering macronutrient breakdowns, hydration strategies, sample meal plans, and essential foods. It also offers practical tips for managing dietary restrictions, cravings, and meal prepping. Prepare for success, and get ready to conquer your half marathon.
Introduction to Half Marathon Training: Half Marathon Diet Plan Pdf
Embarking on a half marathon is a significant undertaking, demanding both physical and mental fortitude. It’s a journey that pushes your limits and rewards you with a sense of accomplishment. This endeavor, however, requires meticulous preparation, and a crucial component of that preparation is understanding and implementing a strategic nutrition plan.A half marathon demands sustained endurance over a considerable distance.
The body’s energy reserves are constantly being tapped, and proper nutrition plays a pivotal role in fueling these efforts and facilitating recovery. Without a well-structured diet, the body may struggle to cope with the demands of training, potentially leading to fatigue, injury, and ultimately, a less optimal performance. A balanced diet is more than just about consuming the right amount of calories; it’s about supplying the body with the specific nutrients needed to support both training and recovery.
Nutritional Needs of a Half Marathon Runner
A half marathon runner requires a significantly different nutritional profile compared to a sedentary individual. The demands on the body are considerably higher, demanding more calories, essential nutrients, and proper hydration to sustain energy levels and support muscle recovery. This difference is crucial for maintaining optimal performance and preventing potential injuries.
Comparison of Nutritional Needs
| Characteristic | Runner (Half Marathon Training) | Sedentary Person |
|---|---|---|
| Caloric Intake | Higher, tailored to training volume and intensity. Example: A runner training 3-4 times per week may need 3000-4000 calories per day. | Lower, adjusted to daily activity levels. Example: A sedentary person may require 2000-2500 calories per day. |
| Carbohydrates | High percentage (60-70%), primarily complex carbs like whole grains, fruits, and vegetables. Example: Oatmeal, sweet potatoes, brown rice. | Moderate percentage (45-60%), a mix of simple and complex carbs. Example: Bread, pasta, sugary drinks. |
| Protein | Moderate percentage (15-20%), crucial for muscle repair and growth. Example: Lean meats, poultry, fish, beans, lentils. | Moderate percentage (10-15%), supports basic bodily functions. Example: Dairy products, eggs, nuts. |
| Fats | Moderate percentage (20-30%), primarily healthy fats like avocados, nuts, and seeds. Example: Salmon, olive oil, almonds. | Moderate percentage (20-30%), balance of healthy and unhealthy fats. Example: Butter, fried foods, processed snacks. |
| Hydration | Crucial for regulating body temperature and performance. Example: Drinking plenty of water throughout the day and during training. | Important for overall health, but not as critical as for a runner. Example: Drinking water with meals and throughout the day. |
Introduction to a Half Marathon Diet Plan
This comprehensive half marathon diet plan is designed to equip you with the knowledge and tools to optimize your nutrition during your training. The plan will Artikel the specific nutritional needs of a half marathon runner, guiding you towards a well-balanced diet that supports your endurance, recovery, and overall well-being. It will offer practical advice and meal suggestions to help you fuel your body effectively for optimal performance.
Understanding these nutritional needs is crucial for a successful training program.
Macronutrient Breakdown for Half Marathon Runners
Fueling your body properly is key for a successful half marathon. It’s not just about the miles you run, but the nutrients you consume to support your training and performance. This section dives deep into the ideal macronutrient balance for pre-race, during-race, and post-race periods, ensuring you’re giving your body the best possible tools for success.Understanding the roles of carbohydrates, proteins, and fats is crucial for optimizing your race strategy.
Each plays a unique part in your overall health and performance. We’ll explore the specifics of each and how they work together to maximize your potential on race day.
Pre-Race Macronutrient Intake
Pre-race nutrition focuses on maximizing glycogen stores in your muscles for energy during the race. A high carbohydrate intake is essential in the days leading up to the event. This helps to ensure your body has enough readily available fuel for the long run. Prioritize complex carbohydrates like whole grains, fruits, and vegetables. Protein intake should be moderate to support muscle maintenance, and healthy fats should be included for overall health and satiety.
The goal is a balanced and energized approach to fuel your body efficiently for the upcoming race.
During-Race Macronutrient Needs
During a half marathon, your body needs readily available fuel. Carbohydrates are your primary energy source. Consuming small amounts of easily digestible carbohydrates, like sports drinks or gels, at regular intervals can help maintain blood glucose levels and prevent energy crashes. Small amounts of electrolytes can also help replace those lost through sweat. Avoid high-fat foods and large protein meals during the race as they can lead to digestive issues.
This crucial period demands a steady supply of easily digestible carbs.
Post-Race Macronutrient Recovery
The period immediately after the race is critical for muscle recovery and replenishing glycogen stores. A balanced intake of carbohydrates and protein is vital. Carbohydrates help replenish glycogen, and protein helps in repairing and rebuilding muscle tissue damaged during the run. Incorporating healthy fats can contribute to overall recovery and help your body restore its balance. A protein-rich meal or snack, combined with carbohydrates, can significantly speed up recovery.
Macronutrient Recommendations
The ideal macronutrient percentages can vary based on your training phase. This table provides a general guideline.
| Training Phase | Carbohydrates (%) | Protein (%) | Fats (%) |
|---|---|---|---|
| Weeks before race | 60-70 | 15-20 | 15-25 |
| Race Day | 70-80 | 10-15 | 10-15 |
| Post-Race | 60-70 | 20-30 | 10-15 |
Carbohydrates are your primary fuel source, proteins are crucial for recovery, and fats contribute to overall health. Balancing these macronutrients effectively is essential for maximizing your half marathon performance.
Hydration Strategies for Half Marathon Training
Staying hydrated is crucial for peak performance and injury prevention during half marathon training. Proper hydration fuels your body’s functions, helps regulate temperature, and supports muscle contractions. Ignoring hydration can lead to fatigue, decreased performance, and even more serious issues. This section dives deep into the importance of hydration strategies, providing actionable advice to help you conquer your half marathon.Proper hydration is more than just drinking water; it’s about understanding your body’s needs and adjusting your intake based on the conditions.
This includes knowing when and how much to drink, and understanding the role of electrolytes in maintaining optimal hydration.
Before the Half Marathon, Half marathon diet plan pdf
Hydration should begin days before the race, not just on the morning of. Consistent hydration builds a reserve, allowing your body to perform at its best. Aim for a gradual increase in fluid intake leading up to the event. This will prevent a sudden shock to your system on race day. Drinking plenty of water in the days leading up to the race is essential for optimal performance.
During the Half Marathon
Staying hydrated during the half marathon is a critical component of successful performance. A general rule of thumb is to drink small amounts of water or sports drinks at regular intervals, ideally every 15-20 minutes. The specific amount will depend on your pace, the weather, and your body’s individual needs. Carry a water bottle or hydration pack to ensure consistent access to fluids throughout the race.
Don’t wait until you feel thirsty; thirst is a sign of dehydration.
Electrolytes and Hydration
Electrolytes are essential minerals that help regulate fluid balance in the body. Sodium, potassium, and calcium are key electrolytes that are often lost through sweat during exercise. Replacing these electrolytes is vital to maintain optimal hydration and performance. Sports drinks or electrolyte tablets can help replenish these lost minerals.
Hydration Strategies for Different Conditions
The best hydration strategy varies depending on the climate and your activity level.
- Hot and Humid Conditions: Increased sweat rates in these conditions require more frequent hydration. Consider sports drinks containing electrolytes to replace lost minerals. Adjust your intake based on your sweat rate and environmental conditions.
- Cold Conditions: While you may sweat less in cold weather, dehydration can still occur. Maintain consistent hydration throughout your training, paying attention to signals from your body.
- High-Intensity Training: Higher intensity workouts often lead to greater fluid loss. Increase your fluid intake to match the increased sweat rate. Consider using sports drinks to replenish electrolytes.
Signs of Dehydration
Recognizing the signs of dehydration is critical for preventing serious consequences.
- Headache: A persistent headache can be a symptom of dehydration.
- Muscle Cramps: Muscle cramps can occur due to electrolyte imbalance. Hydration and electrolyte replenishment are crucial to alleviate this symptom.
- Fatigue: Dehydration leads to reduced energy levels and overall fatigue.
- Dark Urine: Dark urine is a clear indication of insufficient fluid intake. If your urine is dark yellow, increase your fluid intake.
Hydration Options
Different hydration options cater to various training needs.
| Hydration Option | Suitability |
|---|---|
| Water | Excellent for basic hydration, especially in cool weather. |
| Sports Drinks | Ideal for replenishing electrolytes and carbohydrates during intense training. |
| Electrolyte Tablets | Convenient way to replenish electrolytes, particularly during longer training sessions. |
| Coconut Water | Provides electrolytes and natural sugars, suitable for moderate-intensity workouts. |
Sample Meal Plans for Different Training Stages
Fueling your body properly is key to success in any half marathon training program. A well-structured diet plan tailored to your individual needs and the demands of your training schedule can significantly impact your performance and recovery. These sample meal plans provide a framework; adjust portions based on your individual calorie needs and activity levels.Proper nutrition is crucial for optimal performance and recovery during half marathon training.
These meal plans offer a balanced approach to fueling your body for different stages of your training, from the week leading up to the race to the post-race recovery period. Each meal plan emphasizes whole, unprocessed foods, essential nutrients, and proper hydration.
Week Leading Up to the Half Marathon
This week is about maintaining energy levels and optimizing glycogen stores for race day. Focus on complex carbohydrates for sustained energy, lean protein for muscle repair, and healthy fats for hormone regulation. Prioritize foods that are easily digestible and won’t cause any digestive distress.
| Breakfast | Lunch | Dinner | Snacks |
|---|---|---|---|
| Oatmeal with berries and nuts | Quinoa salad with grilled chicken and vegetables | Baked salmon with roasted sweet potatoes and broccoli | Greek yogurt with fruit, hard-boiled egg |
| Whole-wheat toast with avocado and egg | Lentil soup with whole-wheat bread | Lean ground turkey stir-fry with brown rice | Rice cakes with peanut butter, banana |
| Smoothie with protein powder, spinach, and banana | Turkey and hummus wrap with whole-wheat tortilla | Chicken breast with brown rice and steamed green beans | Trail mix (nuts, seeds, dried fruit) |
| Pancakes (whole wheat) with fruit and maple syrup | Leftover stir-fry | Chicken and vegetable skewers with quinoa | Popcorn, fruit |
Day Before the Race
The day before the race is about replenishing glycogen stores and reducing the risk of digestive issues. Eat meals rich in easily digestible carbohydrates. Reduce your intake of fiber and fatty foods to avoid stomach upset.
| Breakfast | Lunch | Dinner | Snacks |
|---|---|---|---|
| Oatmeal with banana and honey | Pasta with light tomato sauce and lean protein | Chicken breast with steamed vegetables and brown rice | Banana, small bowl of berries |
| Toast with avocado and poached egg | Leftover chicken and rice | Sweet potato and black bean burrito | Plain yogurt with granola |
| Smoothie with fruit, protein powder, and spinach | Soup and sandwich (whole-grain bread) | Rice porridge with fruit | Rice cakes with nut butter |
Race Day
Race day nutrition focuses on fueling your body with easily digestible carbohydrates for sustained energy and hydration. Small, frequent meals are better than large ones.
| Breakfast | Race Fuel | Post-Race |
|---|---|---|
| Energy bar | Sports drink, gels, or chews | Water and electrolytes |
| Banana | Small handful of raisins or dried fruit | Small portion of fruit and yogurt |
| Oatmeal with honey | Trail mix | Water |
Post-Race Recovery Period
This period focuses on replenishing glycogen stores, repairing muscles, and promoting overall recovery. Prioritize foods rich in protein and carbohydrates.
| Breakfast | Lunch | Dinner | Snacks |
|---|---|---|---|
| Protein shake with fruit | Chicken salad sandwich on whole-wheat bread | Lean beef stir-fry with brown rice | Fruit smoothie, protein bar |
| Eggs with toast and avocado | Lentil soup with whole-wheat bread | Chicken and vegetable soup | Greek yogurt with berries, nuts |
| Oatmeal with milk and fruit | Turkey and hummus wrap | Lean fish with roasted vegetables | Trail mix, rice cakes |
Essential Foods and Nutrients for Half Marathon Training
Fueling your body properly is crucial for success in a half marathon. A well-planned diet provides the energy and nutrients needed for training, optimal performance, and speedy recovery. Understanding the essential foods and nutrients allows you to tailor your diet to meet your specific needs, enhancing your overall training experience.
Key Nutrient-Rich Foods for Endurance
A balanced diet is the cornerstone of any successful training plan. Nutrient-rich foods provide the building blocks for energy, muscle repair, and overall well-being. Consuming a variety of foods ensures that your body receives all the necessary vitamins, minerals, and antioxidants.
Fruits and Vegetables: Nature’s Powerhouse
Fruits and vegetables are essential for runners. They provide essential vitamins, minerals, and antioxidants, which are crucial for boosting immunity and supporting overall health. Incorporating a wide variety of colors in your diet is beneficial, as different fruits and vegetables offer unique nutritional profiles.
- Berries (strawberries, blueberries, raspberries) are packed with antioxidants and fiber, promoting healthy digestion and reducing inflammation.
- Leafy greens (spinach, kale, collard greens) are rich in vitamins, minerals, and antioxidants, providing essential nutrients for energy production and muscle function.
- Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts) offer a variety of vitamins and minerals, supporting immune function and detoxification.
- Citrus fruits (oranges, grapefruits, lemons) are excellent sources of vitamin C, boosting immunity and aiding in iron absorption.
Lean Protein Sources: The Muscle Builder
Lean protein is vital for muscle repair and growth, especially important during training for a half marathon. Protein is broken down into amino acids, the building blocks of muscles, supporting recovery and enhancing performance. Choosing lean protein sources helps you meet your protein needs without consuming excessive calories.
- Chicken breast: A great source of protein, low in fat, and readily available.
- Turkey breast: Similar to chicken breast, turkey breast is another excellent source of lean protein.
- Fish (salmon, tuna, cod): Rich in protein and omega-3 fatty acids, supporting heart health and reducing inflammation.
- Eggs: A complete protein source, providing all essential amino acids, and versatile in cooking.
- Legumes (beans, lentils, chickpeas): Plant-based protein sources that are high in fiber and offer sustained energy.
Healthy Fats: Essential for Performance
Healthy fats are crucial for hormone production, nutrient absorption, and overall bodily functions. These fats provide sustained energy, helping maintain consistent performance during training runs. Including healthy fats in your diet ensures your body receives the necessary building blocks for optimal function.
- Avocados: Rich in healthy fats, fiber, and potassium, providing sustained energy and aiding in nutrient absorption.
- Nuts and seeds (almonds, walnuts, chia seeds, flax seeds): Packed with healthy fats, protein, and fiber, offering sustained energy and supporting overall health.
- Olive oil: A versatile cooking oil rich in monounsaturated fats, promoting heart health and supporting overall well-being.
Incorporating These Foods into a Balanced Diet Plan
A balanced diet plan should incorporate a variety of nutrient-rich foods, including fruits, vegetables, lean protein, and healthy fats. Proper portion control and mindful eating habits are essential for maximizing the benefits of these foods. Aim for a variety of colors on your plate, reflecting the different nutrients each food provides.
A well-balanced diet is like a finely tuned machine, allowing your body to perform at its peak during training and races.
Practical Tips and Strategies for Following a Half Marathon Diet Plan
Fueling your body properly is key to success in any athletic endeavor, and a half marathon is no exception. This section delves into practical strategies for making your half marathon diet plan a seamless part of your training routine. From mastering meal prepping to conquering cravings, these tips will empower you to navigate the nutritional landscape with confidence and achieve your goals.Effective dietary strategies are crucial for optimizing performance and recovery during half marathon training.
Proper nutrition supports muscle growth, reduces fatigue, and enhances overall well-being, enabling athletes to train harder and recover faster.
Meal Prepping for Efficiency
A well-structured meal prepping strategy can transform your training experience. Planning ahead minimizes stress and maximizes nutrient intake. Batch cooking allows you to prepare multiple servings of nutritious meals in one go, saving valuable time during busy training weeks. This approach also helps you maintain control over portion sizes and ingredients, ensuring you’re fueling your body with the right balance of nutrients.
Pre-portioned containers for snacks and meals are a huge time saver.
Incorporating Healthy Snacks
Strategic snacking is essential for maintaining energy levels and preventing hunger pangs between meals. Healthy snacks provide sustained energy throughout training sessions and contribute to overall nutrient intake. Choosing snacks rich in complex carbohydrates, lean protein, and healthy fats is key. Fruits, vegetables, nuts, and yogurt are excellent choices. Avoid sugary or processed snacks, as these can lead to energy crashes and hinder your training progress.
Consistency and Adherence: The Cornerstone of Success
Adherence to your half marathon diet plan is paramount for achieving optimal results. Consistency is vital for your body to adapt to the increased demands of training. A consistent approach to eating provides a stable foundation for your training program. View your diet as a critical part of your overall training regimen, not just a temporary measure.
Managing Cravings and Potential Challenges
Cravings are a common challenge for anyone trying to make dietary changes. Understanding your triggers and developing healthy coping mechanisms is crucial. Recognizing when cravings arise and understanding their underlying cause can help you develop effective strategies to manage them. Planning for potential setbacks, such as social gatherings or unexpected events, is important. This preparation will help you stay on track when faced with challenges.
Remember, occasional slips are part of the process; don’t let them derail your progress.
Quick and Healthy Meals and Snacks
| Meal/Snack | Ingredients | Preparation Time (approx.) |
|---|---|---|
| Overnight Oats | Rolled oats, milk (dairy or non-dairy), fruit, chia seeds | 10-15 minutes (prep), overnight in fridge |
| Protein Smoothie | Protein powder, fruits, vegetables, yogurt, milk | 5-10 minutes |
| Hard-boiled Eggs | Eggs | 10-15 minutes |
| Greek Yogurt with Berries | Greek yogurt, berries | 5 minutes |
| Whole-Wheat Toast with Avocado | Whole-wheat bread, avocado, tomato | 5-10 minutes |
Addressing Dietary Restrictions and Allergies
Fueling your body for a half marathon requires a carefully crafted diet, but what if your diet has specific needs or restrictions? Don’t worry, your training doesn’t have to suffer. This section delves into adapting your half marathon diet to accommodate various dietary needs and preferences, ensuring you get the right nutrients for peak performance.Dietary restrictions and allergies are common, and it’s essential to approach your half marathon training diet with flexibility and awareness.
By understanding the specific needs of your diet, you can still achieve your goals while staying healthy and energized. Adapting a half marathon diet plan for dietary restrictions or allergies involves careful planning and creative substitutions, and this section provides a roadmap to success.
Vegetarian and Vegan Adaptations
Vegetarian and vegan diets offer delicious and nutritious options, but they do require a bit more attention to ensure you’re getting all the essential nutrients. Protein sources like lentils, beans, tofu, tempeh, and quinoa are crucial for muscle repair and growth. Ensure you’re incorporating plenty of iron-rich foods like leafy greens, fortified cereals, and legumes to prevent deficiency.
Vitamin B12 is another important nutrient often lacking in vegetarian and vegan diets, so ensure you’re getting it from fortified foods or supplements. Careful planning and awareness of these crucial nutrients will keep your training on track.
Gluten-Free Considerations
Gluten-free diets are becoming increasingly popular, and adapting your half marathon diet to this restriction is straightforward. Many gluten-free grains and flours are available, allowing you to replace traditional grains with alternatives. Focus on gluten-free bread, pasta, and cereals. Pay close attention to labels, as cross-contamination can be a concern. Be sure to carefully read ingredient lists to ensure products are truly gluten-free.
Allergy-Specific Modifications
Allergies can present specific challenges when following a half marathon diet. If you have allergies to common foods like nuts, dairy, soy, or eggs, you need to eliminate these foods from your diet and identify suitable alternatives. For example, almond milk can be used in place of dairy milk, and many nut-free protein bars are available as substitutes for other protein sources.
Carefully read food labels to avoid accidental ingestion of allergens. Work with a registered dietitian or healthcare professional for personalized guidance.
Finding Suitable Substitutes
Finding suitable substitutes for common ingredients is essential to maintaining a balanced and enjoyable diet. If you’re replacing dairy, you’ll need to consider alternatives for milk, yogurt, and cheese. Similarly, if you’re gluten-free, you need to look for alternatives to traditional grains and flours. Explore the vast world of culinary options that cater to specific needs. Look for recipes and ideas that embrace these substitutions.
Websites and cookbooks dedicated to special diets are excellent resources for finding creative and delicious options.
Ensuring Nutritional Balance
Maintaining a balanced diet, even with restrictions, is crucial for your training. This involves paying attention to the macronutrient ratio (carbohydrates, protein, and fat) and ensuring adequate intake of vitamins and minerals. Consult with a registered dietitian to ensure your specific dietary needs are met and your nutritional requirements are properly accounted for.
Sample Alternative Food Options
| Dietary Need | Original Food | Alternative Food |
|---|---|---|
| Vegetarian | Beef | Lentils, Tofu, Chickpeas |
| Vegan | Milk | Almond Milk, Soy Milk, Oat Milk |
| Gluten-Free | Wheat Bread | Gluten-Free Bread, Rice Cakes |
| Nut Allergy | Peanut Butter | Sunflower Seed Butter, Almond Butter |
Food Choices for Race Day and Recovery
Fueling your body for a half marathon is crucial, but so is replenishing those stores afterwards. Think of it as a marathon relay – you need a strong finish line and an even stronger recovery run to prepare for the next one. This section dives into the ideal foods to eat during and after the race, ensuring you maximize your performance and optimize your recovery.
Race Day Fueling
Proper fueling during the race can be the difference between a strong finish and a struggle. It’s about keeping your energy levels stable and avoiding that dreaded “hitting the wall” moment. The key is to choose foods that are easily digestible and provide a steady release of energy.
- Simple Carbohydrates: Opt for easily digestible carbohydrates like gels, chews, or sports drinks. These provide a quick burst of energy without causing digestive distress. Avoid anything overly sugary, as this can lead to a crash. Think about the experience of eating a sugary candy bar right before a race, how that would feel compared to a gel or energy bar.
Remember, consistency is key.
- Electrolytes: Electrolyte drinks are essential, especially in warmer conditions. They help maintain fluid balance and replace electrolytes lost through sweat. These are vital to prevent cramps and maintain optimal performance. Losing electrolytes during a race can lead to decreased performance and muscle cramps.
- Hydration: Water is your best friend. Stay hydrated by sipping water regularly throughout the race. Don’t wait until you’re thirsty. The idea is to maintain consistent hydration to avoid a sudden drop in performance.
Post-Race Recovery Nutrition
Recovery is just as important as the race itself. The right nutrition strategies after the race help your body repair muscle tissue, replenish glycogen stores, and speed up recovery. A well-balanced meal or snack is crucial to kickstart this process.
- Protein and Carbohydrates: Prioritize a meal rich in both protein and carbohydrates. Protein helps rebuild muscle tissue damaged during the race, while carbohydrates replenish glycogen stores. Think of a post-workout shake with protein powder, or a meal with lean chicken and sweet potatoes.
- Electrolyte Replenishment: Replenish lost electrolytes with foods or drinks rich in sodium and potassium. Sports drinks or foods like bananas and pretzels are good options. Remember the importance of balancing your electrolytes, just like you balanced your carbohydrate and protein intake.
- Hydration: Continue hydrating with water, or electrolyte drinks. Dehydration can hinder recovery, so maintaining adequate fluid intake is crucial. Remember to listen to your body, and drink enough water to avoid dehydration.
Importance of Balanced Post-Race Meal
A balanced meal after the race is more than just filling your stomach. It’s about providing your body with the nutrients it needs to repair and rebuild. This balanced approach is crucial for optimal recovery.
- Muscle Recovery: Proper nutrition supports muscle repair and reduces post-race soreness. This will lead to faster recovery and reduce muscle fatigue.
- Faster Glycogen Replenishment: Carbohydrates help replenish glycogen stores in your muscles, providing energy for future workouts. This is important for maintaining your training schedule and performance levels.
- Overall Well-being: A balanced post-race meal contributes to overall well-being, supporting your body’s natural recovery processes.
Pre-Race, During-Race, and Post-Race Nutrition Strategies
Planning your nutrition strategies before, during, and after the race can greatly impact your performance and recovery. A well-structured approach will lead to a successful race.
| Phase | Nutrition Strategy |
|---|---|
| Pre-Race (2-3 hours before) | Consume a meal with complex carbohydrates and moderate protein. Avoid high-fat foods. Example: Oatmeal with fruit and nuts. |
| During-Race (every 30-60 minutes) | Consume easily digestible carbohydrates, electrolytes, and water. Example: Sports gels, chews, or sports drinks. |
| Post-Race (immediately after) | Consume a balanced meal with protein and carbohydrates. Example: Chicken breast with brown rice and vegetables. |
