Logging miles is essential for a strong (half) marathon. But those who only train and forget about nutrition will leave performance on the table. A (half) marathon not only requires strong legs but also well-stocked energy reserves, stable blood sugar levels, and a well-thought-out hydration strategy.
Discover how to optimally adjust your nutrition before, during, and after the race.
What to eat before a (half) marathon?
Good preparation starts 2 to 3 days before the race. During this period, consciously increase your carbohydrate intake to maximize your glycogen stores. This process, also known as carb loading, ensures more available energy on race day.
Choose easily digestible carbohydrates such as white pasta, rice, bread, and potatoes. Supplement this with 2 to 3 carbohydrate-rich snacks per day, such as a Sanas Nougat Bar or Energy Bar. Each bar provides 30g of carbohydrates in a 2:1 glucose-fructose ratio for optimal absorption and a reduced risk of stomach discomfort.
Don't forget your hydration. Drink at least 2 liters of water daily. The Sanas Isotonic Sports Drink supports your fluid balance while also providing carbohydrates and electrolytes for an optimal start.
Nutrition on race day
About 3 hours before the start, eat a carbohydrate-rich meal and drink an isotonic sports drink. Then take a nitrate shot to stimulate nitric oxide production, which supports blood flow and muscle function. Sanas Beet Fuel contains natural nitrates from red beet and spinach.
Drink plenty until about 2 hours before the start. After that, small sips are sufficient to comfortably begin the race.
Take an energy gel 15 minutes before the start. Thanks to its extra liquid formula, you don't need to combine it with water.
What to eat during a (half) marathon?
During the run, it's important to keep your blood sugar stable. Don't wait until your energy drops. Combine Energy Fruit and Energy Gels. Both provide 30g of carbohydrates in a 2:1 glucose-fructose ratio, allowing you to absorb up to 60g of carbohydrates per hour.
👉Guideline: take a gel or Energy Fruit approximately every 6 km, depending on your pace and personal tolerance. Halfway through, an energy gel with caffeine can provide extra focus and energy.
Drink at least one cup of water at each aid station. In warm weather, a Sanas Electrolytes Stick helps replenish sodium losses and prevent muscle cramps. The pH-neutral formula is also gentle on the stomach.
Recovery after the finish
The first 30 minutes after the finish are crucial for a quick recovery. A Sanas Recovery Shake with a 70/30 carbohydrate-protein ratio helps replenish your glycogen stores and supports muscle building. The fast-absorbing whey proteins provide essential amino acids that promote recovery.
Train your nutrition strategy too
Just like your muscles, you also train your digestion. Use gels, isotonic drinks, and Energy Fruit during your long training sessions. This way, you'll be sure that everything goes well on race day.
Test your full nutrition and hydration plan beforehand. You run a strong (half) marathon not only with your legs but also with a smart nutrition strategy.
👉 Discover Sanas' range and the (half) marathon bundle via https://sanas.be/collections/al
FAQ
Where can I find a nutrition plan for a marathon or half marathon?
👉 Download the nutrition plan for a half marathon here
👉 Download the nutrition plan for a marathon here
What do you eat before a (half) marathon?
Increase your carbohydrate intake 2 to 3 days beforehand. On race day, eat a carbohydrate-rich meal about 3 hours before the start and take an energy gel 15 minutes before the start.
What do you eat during a (half) marathon?
During the race, consume 30 to 60 grams of carbohydrates per hour through energy gels or Energy Fruit. Drink water regularly and replenish electrolytes in warm weather.
