Nutritional preparation for half-marathon runners

Proper preparation for a half-marathon must take into account recovery, which involves sleep and treatments

but also nutrition before, during and after the race.

And that's true whatever your objective – whether it’s performing well, beating your personal best or crossing

the finish line and sharing the experience with thousands of others. Everyone has his or her own personal

criteria for success.

And you needn't think that a runner aiming for a place on the podium with a time of one hour needs to manage

nutrition better than you. The reality for him is that during the race he will only require hydration. If you're

running at 10 km/h, you'll be asking your body to work for twice as long. This means more than twice the

amount of energy, twice the number of times your feet hit the asphalt, twice the amount of gastric effort and

therefore greater risk of exercise-related problems (hypoglycaemia, cramp, acceleration of bowel movements,

vomiting). It also means twice as much time needed to hydrate and cope with the body's energy requirements

to make sure that you don’t hit the wall or suffer the effects of dehydration.

Food alone won't help you "win" a race but it can contribute to you losing it.

Each athlete is unique and so each nutrition plan must be adapted to that person's tastes and habits.

The principal roles that nutrition plays for marathon runners:

❖ Optimising body composition: with every stride, the body is supporting almost 4 times its weight.

So the lighter a runner is, the less effort the joints will have to make, thus reducing the risk of injury.

A 75-kg runner supports a 300 kg load at each stride.

Losing 2 kg is like having the equivalent of a pack of water less at each impact on the ground.

❖ Reducing the risk of injuries such as inflammation (tendinitis), muscular (cramps, torn muscles) or

bone (stress fracture) problems that are too often the consequence of a nutritional imbalance.

❖ Optimising fitness, reducing the risk of overtraining, linked to nutritional deficiency, or a weakened

immune system, particularly after an imbalance in the gut bacteria during preparation.

❖ Reducing muscle wastage, given that the fuel consumed by a half-marathon runner, known as

glycogen, is mostly contained in the muscles. So it’s yes to tapering, but not to the detriment of the

muscle mass that is essential during lengthy exercise sessions.

❖ Maintaining good hydration, this plays a number of essential roles for the body including regulating

body temperature, storing glycogen (to store 1 g of glycogen, you need 3 g of water). Allowing mineral

intake and regulating the body's acid levels with mineral water (calcium, magnesium, sodium,

bicarbonates, etc.)

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❖ Limiting the loss of energy, of micro nutrition in glycogen, mineral salts and vitamins and of liquids

during the race to optimise your speed without slowing down at the 15th km.

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1. HYDRATION: THE NUMBER ONE REQUIREMENT:

Our bodies consist of around 60-70% water. Don't underestimate the power of water!

Calculate your liquid requirements:

DAILY:

You should drink 35 ml of water per kg of body weight per day, every day:

A sportsperson who weighs 75 kg should therefore drink 75 x 35 = 2,625 ml = 2.6 litres per day.

To get yourself into the habit, draw up your own liquids plan that covers your needs

DEVELOPING A DAILY LIQUID PLAN

For a sportsperson weighing 75 kg:

1 large glass of water when you get up 250 ml

1 mug of hot drink for breakfast 350 ml

1 small bottle of water in the morning 500 ml

2 glasses of water with lunch 400 ml

1 small bottle of water in the afternoon 500 ml

2 glasses of water with dinner 400 ml

1 glass of water in the evening 200 ml

DAILY HYDRATION 2.6 litres

DURING TRAINING:

This particular sportsperson doing a one hour 30-minute-long session should regularly drink 500 to 500ml of

water per hour of exercise:

500 x 1.5 = 750ml = 0.75 litres to 1.2 litres of drink for a one hour 30-minute-long session.

AFTER TRAINING:

Your body continues to lose water to get back to the right temperature.

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This is known as thermoregulation. Try it: weigh yourself before training, then immediately after training.

You should regularly drink 1.5 times the weight lost after your session.

The sportsperson weighs himself and is 75 kg before his session. After training, he immediately weighs

himself again and is 73 kg.

75 kg – 73 kg = 2 kg x 1.5 = 3 litres of liquid to consume regularly in the hours after exercise

He should therefore regularly drink 3 litres in the post-exercise hours. This calculation works even if he has

taken on liquids during the exercise.

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2. NUTRITION DURING EXERCISE:

• Hydrate every 20 to 25 minutes: little but often.

• Drink 3-4 mouthfuls every 20-25 minutes = 150-200 ml = 1 cup = ½ a small bottle.

• If your end objective is an event that is over 02:00, the feeding stations with water will be too far apart.

So to avoid dehydration, take water with you in the container of your choice: a bottle or a flask are

sufficient.

• Don't miss out any of the liquid feeding stations, not even the first one.

• Don't wait until you're thirsty to drink because once you start feeling thirsty, you've already lost 1% of

your body weight in water and, more importantly, 10% of your physical and mental capacity.

• In hot weather, a sportsperson will need more liquid, although energy requirements don't significantly

change. In this case, dilute the sports drink.

• Consume a high-carb food every 40 to 50 minutes to make sure that your fuel reserves don’t drop too

much and that your blood sugar stays at a reasonable level until the finish line.

• The faster a runner is, the more food should be easy to absorb. This means the runner should favour liquid,

easy to carry and compact food (gel, energy jelly).

• Solid foods like dried fruit, cake, banana, or oranges distributed at the feeding stations should be well

chewed. They should also be tested before race day.

Some solid foods are not recommended in the event of:

✓ Recurrent gastric problems,

✓ A time objective of less than two hours,

✓ Without water to accompany them.

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3. GENERAL RULES TO FOLLOW:

Test your food and liquids before the half-marathon in a one-hour long or more training session

including at half-marathon pace.

Learn to drink as you run. Stopping, walking or grabbing a bottle as you run are things that you

need to practise as they can give you a stitch or gastric refluxes.

Test your accessories (bottle carrier, water containers, energy gel belts) in the same conditions.

Backpacks are not always allowed, and are too heavy for a half-marathon. A 500-g bag with a one

litre water is equivalent to 5 additional kilos of weight at each impact on the ground.

Don't reduce your liquid intake in the morning before an event because you're worried about

finding a toilet before the start. Hydration begins before the race.

Check the departure time of your start wave and use it to programme the time of your last meal.

Don't wait until you're thirsty to drink or eat: keep to your personal plan.

Don't increase your carbohydrate intake. Any excess might speed up bowel movements and cause

a hypoglycaemic reaction. Don't have an energy drink at the same time as gel, jellies or dried fruits.

Always consume your carbohydrate intake, gel, jellies or fruit purée with water to make sure that

you absorb them properly.

Avoid bottlenecks at the feeding stations. The tables are around 200 m long, so don't throw yourself

at the first one because you're afraid of missing out.

In very hot weather, consider sponging yourself down or damping down your headgear but don't

overdo it: wet shoes guarantee blisters.

The water you drink should be lukewarm. If it's too cold, swill it around your mouth for a while to

avoid gut problems.

Don't confuse sports drinks and energy drinks. Sports drinks are for people who do sports. Energy

drinks are quite different, they speed up the heart rate and bowel movements and can cause

hypoglycaemia.

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4. NUTRITION AS THE COMPETITION APPROACHES:

The week before your half-marathon, there’s no need to adopt a diet that’s very rich in

carbohydrates. Maintain a balanced diet which will allow your body to have enough fuel reserves

during the race to cover the 21.097km.

Regular hydration during the last week will nevertheless be one of your main focus points.

At D-3, some food groups must be avoided to limit gastric discomfort increased by stress and the

repetition of impacts on the ground during the race.

NUTRITION BEFORE THE COMPETITION

FOOD TO AVOID 4 days before the competition

RISK OF GAS

Very mature cheeses like livarot and maroilles

Game

Smoked food (kipper, ham, salmon, etc.)

Pulses (lentils, chickpeas, dried beans, etc.)

Cabbage, salsify, asparagus, artichokes, onions, peppers

(rich in insoluble fibres)

Sugary sweets with laxative effects (chewing gum)

RICH in LIPIDS

That slow down stomach

emptying

Fatty meat and skin

Charcuterie (sausages, rillettes, salami, pâté, etc.)

Pastries and cakes

Cooked saturated fats (butter, cream, coconut milk)

Dishes with fatty sauces

Breaded and fried foods (breaded fish, chips, nuggets, etc.)

Tarts and quiches

ACCORDING TO

YOUR TOLERANCE

LEVEL

Mature cheeses (roquefort, blue cheese, Munster, etc.)

Strong meat (mutton, lamb) and offal

Molluscs and shellfish

Certain vegetables: tomatoes, spinach, turnips, endives,

mushrooms, leeks

Oily nuts and seeds (walnuts, almonds, linseed, etc.)

Jam with bits (fig, plum, rhubarb), strong honey

Strong coffee and tea

Some fruit juices (prune) and smoothies

Strong spices and flavourings

Certain condiments (capers, pickled onions, gherkins, etc.)

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NUTRITION D-1

All of these meals and food must be tested beforehand, the day before a long test run.

Don't try anything new the day before a half-marathon.

Always keep a small bottle of water with you for regular hydration, even when you go to collect your

race number in the half -marathon village.

NUTRITION ON THE DAY OF THE RACE

DINNER

STARTER Cooked fruit or vegetables (easier to digest than raw vegetables)

Low-fat creamy, smooth soup

Raw fruit or vegetables, peeled with pips removed

MAIN COURSE

White starchy foods cooked al dente, not reheated or cooked

quickly

+ low-fat meat / fish / omelette / ham with rind and fat removed

+ Cooked vegetables or a vegetable purée

+/- White bread, e.g. baguette

DAIRY PRODUCT

OR SIMILAR

Yoghurt, fromage frais, low-fat cottage cheese (semi-skimmed

or fat-free)

Natural soya yoghurt

Rice pudding or rice pudding cake

DESSERT

Cooked or easily absorbed fruit:

Very ripe, without pips or stones, puréed

Apple tart,

Sorbet,

Floating island or crème caramel (if not intolerant)

HYDRATION Water with low mineral content, as much as you want

Hot drink without caffeine:

Herbal tea + Honey

FATS

Limit fatty dishes and sauces (butter, mayonnaise, cream,

béchamel sauce, etc.)

+/- rapeseed oil dressing, walnuts, olives with raw vegetables

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Test your pre-race breakfast under half-marathon conditions. It should be eaten 3 to 4 hours before

you start warming up. If this seems too long and you would prefer to sleep in longer, there are energy

cakes (home-made or shop- bought) that you can eat 1½ hours before the race.

Energy cake recipe:

Drinks just before the race:

Consume 250 ml of water, low in minerals, per hour A carbohydrate ration will not be necessary.

Avoid water with magnesium as it can speed up bowel movements.

3 TYPES OF PRE-RACE BREAKFASTS

Sweet version Savoury version Preparation before race

To be consumed 3 to 4 hours before you start exercising To be consumed 1½ hours before

Large mug of hot drink

1 small, very ripe banana

Or 100% fruit purée

1 natural yoghurt, semi-skimmed

Or natural soya yoghurt

3-4 generous slices of white bread

1 dessert spoon of honey, or jam

without bits

Large mug of hot drink

Two scrambled eggs prepared in

a non-stick pan

100 g of white bread

1 drinking yoghurt

(1 apple purée)

1 mug of hot drink sweetened

with honey (20 g)

1 portion of energy cake, shop-

bought or homemade

(1 banana purée)

Carrot, orange and cinnamon energy cake

150g

25g

1

1

1

1

1/2

75ml

200g

30g

INGREDIENTS

For 2 portions

White flour

Ground walnuts

Whole egg

Egg white

Sachet of baking powder (11 g)

Tablespoon of honey

Teaspoon of cinnamon

Pure orange juice

Raw grated carrots

Raisins

1.

1. Pre-heat the oven to 180°C (Gas Mark 6)

2. Peel and grate the carrots.

3. Mix all the dry ingredients in a bowl: flour + ground walnuts +

baking powder + cinnamon

4. Gradually incorporate the egg + egg white + honey + orange juice.

5. Once the mixture is smooth, add the grated carrots and raisins.

6. Put in a baking tin and cook for 35 minutes or in six small cake

tins for 15 minutes.

7. Eat one portion (half the cake) 1½ to 2 hours before the race.

8. The cakes can be frozen to eat later.

Cinnamon is optional and the quantity can be varied according to taste.

You can use an electric mixer to thoroughly mix all the ingredients

together if you have recurrent gastric problems

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NUTRITION DURING THE RACE

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Opt for a carbohydrate intake every 40 to 50 minutes with water.

Choose your preferred carbohydrate ration:

• 1 sports energy gel

• 2 energy jellies

• 1 handful of raisins

• 1 fruit purée

• 1 slice of gingerbread

• 1 sports energy bar

• 2 cups of sports drink (1 cup every 20 to 25 minutes)

+ Water every 20 to 25 minutes

NUTRITION AFTER THE RACE

500-800 ml / hour

= 3/4 cups

WATER

30-60 g Carbohydrates / hour

Max. 1 g carbohydrates / kg of body weight

CARBOHYDRATES

1-3 g salt

= ½ to 1 sachet

SODIUM

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RECOVERY RATION: MAKE THE MOST OF THE ANABOLIC WINDOW:

In the half hour after the race, or after training, your body has an anabolic window, which is the best time to

replenish your energy stocks with the glycogen it has lost, repair traumatised muscle fibres and therefore

optimise your recovery.

It is now that you should give your body what it needs to recover what it has lost:

- Due to perspiration: water and mineral salts: sodium, magnesium, calcium, iron

with a drink high in minerals (Vichy Célestin, St Yorre).

There are also special mineral salts sticks for recovery.

- In energy levels: fast-absorbing carbohydrates and proteins: a carbohydrates and protein ration.

There are specific sports recovery drinks, but for everyday purposes

a small drinking yoghurt or a carton of chocolate milk (lactose-free if you have

bowel problems) will be perfect.

Replenishing lost nutrients is a gradual process that depends on individual food tolerance.

Don’t rush your body, start with easy-to-absorb liquid nutrition.

AFTER THE RACE

1. RECOVERY

RATION

Liquid

In the first ½ hour

Recovery drink: Still or sparkling water rich in

bicarbonates and minerals (St Yorre, Vichy Célestin)

One carton of chocolate milk /or /

1 bottle of drinking yoghurt /or/

1 pot of rice pudding (100 g) /or/

1 sports recovery drink

2. RECOVERY

RATION

Solid food

In the 2 hours after

1 small bottle of bicarbonated water (500 ml)

1 slice of gingerbread /or/ 20 g low-fat biscuits (Speculoos,

petit beurre, wafer, sponge fingers, etc.)

1 handful of dried fruits (prunes, apricots, raisins, etc.)

3. 1st RECOVERY

MEAL

Full meal

According to tolerances

1-2 glasses of still water

150 g raw vegetables (if no intolerance) + 1 cc rapeseed oil

Or 1 bowl of soup + 1 tablespoon of wheat germ

Hard cheese (comté) omelette (30 g)

80 g white rice or pasta with courgettes (250 g)

1 slice of white bread, e.g., baguette (25 g)

1 fromage frais (100 g) and strawberry coulis

Apple tart

4. EVENING 500 ml herbal tea + honey

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One last word, the mythical post-race beer is not necessarily incompatible with the recovery ration, but half-

marathon runners should not ignore the importance of hydration and recovery rations. Don't forget that beer

has a diuretic effect, which doesn't help replenish liquid reserves.