What To Eat Before A Half Marathon Race | Nutrition Tips For Running
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- Опубліковано 8 лип 2024
- How to run a faster half marathon
Half-marathons are a great race. Short enough to go hard for it but long enough to really test yourself. If you want to know what to eat before a half marathon race then look no further!
In this video we go through some nutrition tips for a half marathon and how you can use food to race to your potential and go for that half marathon personal best. These nutrition tips for runners will set you up to run well.
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00:00 Introduction
00:55 Why do we care?
02:30 Fat, fibre and protein
03:27 When should you eat breakfast?
03:45 Breakfast idea 1
04:12 Breakfast idea 2
04:52 Breakfast idea 3
05:24 More breakfast ideas
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Hi! I'm James. I'm a Sport and Exercise Nutritionist and I make videos on nutrition to give people simple, clear and easy to use information on a range of subjects. I focus on triathlon and how triathletes can use nutrition to help properly fuel their training and racing.
In my day job I work as an Advanced Clinical Practitioner in General Practice, or Family Medicine for those of you not in the UK, and work in a busy NHS GP practice. I'm a Specialist Paramedic by background and have full independent medicine prescribing rights.
Advanced Clinical Practitioner in Family Medicine, BSc, PGCert
Registered sport and exercise Nutritionist (SENr)
Advanced Diploma of Nutrition, MSc Sport and Exercise Nutrition
Nutrition Consultant for Hurry The Food Up
Great Britain Age Group Triathlete
Qualified L2 British Triathlon Coach
I am not affiliated or sponsored by any brands, companies or products that I mentioned or show in my videos. My aim is to make these videos free from any sort of bias!
These videos shouldn't be taken as direct, personal advice on medicine or nutrition but more for information purposes based on the latest research and evidence. Unless otherwise clearly stated, this information is more suited to adults as under 18s have different requirements and considerations. I'm happy to answer any questions you might have as an individual though!
Contact: James@nutritiontriathlon.com - Спорт
![Complete Nutrition Guide For A Half Marathon [2024]](http://i.ytimg.com/vi/SyXE3JmXDsM/mqdefault.jpg)
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Running my second 1/2 marathon on May 25th and I will definitely use these recommendations for my race!
Fantastic! good luck 🙂 Let me know how you get on!
Great video! Looking forward to the next one
Thanks Bill! 🙌
@@NutritionTriathlon I would love it if you made a video on how to calculate eating enough calories to support triathlon training and the signs that you are not eating enough.
I've added this to my list of videos to do! It won't be just yet as I have other videos ready and want to get done, but I hope to get round to doing this for you!
Nice content, thanks. :)
You're welcome Matthew!
2 months ago at Gallipoli mid distance i ate rice pudding with cinnamon on it and banana and coffee ,,, it worked very nice for me 👍 now i know what makes me burp while swimming , oats!
Oats are my go to in the week but I don't have them before racing as they're more likely to cause me tummy upset when I run!
Yesterday I covered a half marathon in Punjab, Pakistan without following any diets plans or without doing warmup. It was my first try ever and it's taken 1:44:13. I should have watched that video before.
Thanks
Now I will follow the diet plans and warm ups.
Sounds great, congratulations on it! Here's to an even speedier one next time 😀
loved this video! are you on audea? most of my audio is consumed there and would appreciate the audio version of your content on that platform
Thanks Nadine. Unfortunately I'm not, sorry! Perhaps in the future though
Thank you im going for my 2nd one tomorrow 😊
Brilliant, good luck and have fun!
@@NutritionTriathlon thank you it was fun 2h 5min it's okay I was aiming for under 2h heh
I also travel with my breakfast to races abroad 😁Usually baked oats as easy to transport in a little box 😀 (banana oaty yogurty style ones)
Sounds like a delicious and suitable race breakfast! Good to hear I'm not the only one that travels with my breakfast haha
I’ve been searching for videos of yours that lists some meals to eat in the 2 days prior to a marathon. Could you lists some? Thanks!
Hey, I'm not sure I've specifically covered this in any videos. There are so many potential options that it's better to just advise the basics of:
1) Carbohydrate focussed
2) Simpler carbs - eg. White bread, white rice or pasta
3) Low fat, fibre and protein options
I'm not sure if you've seen it, but I've got a carb load guide which you can download www.nutritiontriathlon.com/carb-loading-plan which should give you some ideas
Doing my first race in 10 days. I normally intermittent fast, and if my run happens in the morning, I'm always fasted. Seeing as my race is at 0700 and the I have to be on the bus around 0600, I don't see any alternative than to stick to what I do, but carry fast fuel with me.
Tricky one! Wouldn't usually recommend trying anything new on race day, so depends if you've got time to practice before then!
Long term, you would definitely benefit from breakfast before running a half!
Rice pudding is Genius!
Thanks 😀
@@NutritionTriathlon just completed the London marathon, my first marathon. And it couldn’t have gone any better. The rice pudding made all the difference, always get tummy upset with porridge, but not today!!! Thanks 🙏
Beautiful.
Thank you! 🙂
Fruitloops or Frosties with low fat milk 🦾🦾😎🤗
That's a good one 💪
What would you do if you have an evening race?
Same here, it’s a night marathon today and not sure what to eat and how.
Hey. I would carb load as normal and then aim to have a light meal 3-4 hours out from the race.
@@NutritionTriathlon that was my plan as Well, thanks !!
What about a PB&J honey banana sandwich?
Yep, can be a good option. Just go easy on the peanut butter tho, and white bread without seeds etc
PastaR
I perform best on empty stomach.. I just have Apple cider vinegar, honey and salt. Not sure why ?
There could be loads of reason for this. May be that you haven't found the right breakfast for you or left enough time before running.
Watches as he eats a frozen burrito before his half marathon
Well at least there are some carbs in that 😅😉
@@NutritionTriathlon When I do my first full marathon, the prep will be more methodic.
No oatmeal????
You can definitely still have oatmeal if you've practiced it and tolerate it well! For some people though it's too fibrous and causes GI issues