Nutrition is a vital part of a half marathon. Eating a well-balanced meal that contains carbs, protein and fat 2-4 hours before a half marathon provides fuel to power you through the first 60-90 minutes of the race.
During your run, it’s necessary to take in 30-60 g of carbohydrates/hour to replace glycogen stores and help boost performance. Post-race recovery nutrition is also important, as it helps the muscles recover properly. Additionally, hydration is crucial before, during and after the race for maximum performance and recovery.