Learn how to properly eat and hydrate on your race day and beyond.
So, how do you keep yourself properly fueled as you run these long distances?
This handy guide will help you build a nutrition strategy that will soon become second nature.
Even if you know thebasics of healthy eating, food for sport is a different animal.
Load up on carbohydrates.
You’ve probably heard about carb-loading (or you became a runner solely because of it).
The carbs you eat ahead of your training session and the glycogen will provide energy during your long runs.
As you increase your mileage, your stomach will probably rebel.
(Yes,runner’s diarrhea is real.)
Make food choices based on the time of your meal.
Fueling isn’t quite as simple as munching on bagels.
you’re gonna wanna consider the timing of your meals in relation to your run.
Hydrate before and throughout your runs.
This is where first-time halfmarathoners stumble the most.
Hydration is just as important as eating before and during your run.
The simplest way to tell if you are hydrated is to check the color of your urine.
A pale yellow means that you’re hydrated, while a dark apple cider vinegar color indicates dehydration.
Or, try the “skin pinch test.”
Pinch the wrinkly skin on your finger’s knuckle.
The greater the workout intensity, the faster muscle glycogen runs out, according to theCleveland Clinic.
Hydrate with sports drinks.
Sports drinks come in for a lot of criticism due to their sugar content.
For runs lasting longer than an hour, the body needs supplemental carbs, fluid, andelectrolytesto maintain energy.
Snack on gummies and gels.
How to Fuel After a Half Marathon
You did it!
Here’s what you should focus on.
Prioritize carbs and protein.
Getty Images.
Although everyone isobsessed with protein, carbs are just as important for running recovery.
Think of your muscles as the gas tank and carbs as the fuel.
Post-race, try an egg sandwich on whole-wheat toast with a side of fruit.
The eggs provide protein, while the toast and fruit restore glycogen levels.
Don’t forget to hydrate.
Aim to have one 16- to 20-ounce sports drink immediately after finishing and another within the next hour.
Continue until you’re rehydrated.
Remember that you’re looking for a pale yellow urine color, even after the race.
