How many gels for a half marathon

For simplicity, the fueling plans in the following sections refer primarily to energy gels as a carbohydrate source. Because there are so many brands and flavors, most people can find one that works for them. Most gels have a mix of glucose and fructose that can provide optimal fueling, but they are certainly not the only option.

As race intensity how hard you run increases, your stomach may be less tolerant of foods with fiber, fat or complex carbohydrates. Individual needs can vary dramatically and are affected by conditions such as air temperature, altitude and humidity.

Keep in mind just two simple things when it comes to hydration:. Drink to quench thirst during the race itself. Caffeine can improve race-day performance ; it can increase alertness, delay fatigue, improve your fat-burning ability and decrease your perception of pain.

Most runners can experience these benefits with just — milligrams of caffeine taken 60—90 minutes prerace. Taking caffeine is a personal choice and, like everything else, you should test its impact on you well ahead of race day. For most runners, a normal diet will be adequate to fuel 5K and 10K races—no gels, beans or chews necessary. Half marathons represent a significant jump in mileage, and marathon and ultrarunners have serious fueling requirements that need more forethought and preparation than shorter events.

Some options include oatmeal with fruit or toast with a small amount of nut butter. The short answer is yes. This is not including hydration and electrolytes , which are never a bad idea, though these are usually provided along the course. Gels may be, too. Definitely do not wait until you feel tired before refuelling, if you go beyond an hour.

It's likely that you will have felt this for yourself. To make your event more enjoyable or if you're pushing for a PB, you should ensure that you start a race with a full fuel tank by carbo-loading and consume carbohydrate as you run to top up your carbohydrate stores. Follow our half marathon nutrition plan to finish strong and with a smile on your face. Breakfast should be light and high in carbs. Drink ml of Energy Drink for additional carbs and to stay hydrated.

Take an Energy Bar to eat on the way to the start. Consume ml of water if possible to start the hydration process. These two products have virtually the same formulation and carbohydrate content. The difference is that Energy Gel Aqua Caffeine is bigger and slightly heavier, as it contains additional water. This improves your run performance. Recovery Ensure that you rest well between runs as this is where adaptations take place. Overtraining is common in endurance runners.

Aim to get the same amount of sleep each night throughout your training period. Take 30 minutes before your session. Pre Race Carbohydrate loading: Our muscles can store up to g or around kcal of glycogen to be used as energy. This should involve normal breakfast foods with around grams of carbohydrate per kg of body weight as shown below: Dinner night before Breakfast g spaghetti g chopped tomatoes slices of garlic bread ml SiS GO Energy g low fat yoghurt with mixed berries 2 slices of toast with jam 1 small bowl of cereal ml fresh orange juice Hydration: Pre race hydration is key.

Related Articles: References Impey, S. Physiological reports , 4 10 , e Jeukendrup, A. A step towards personalized sports nutrition: carbohydrate intake during exercise. Sports Medicine , 44 1 , Casa, D. Journal of Athletic Training , 50 9 , Thomas, D. Position of the academy of nutrition and dietetics, dietitians of canada, and the american college of sports medicine: Nutrition and athletic performance.