It’s not an easy feat to run 13 miles; even the training for it is not easy as well. When you run for 20 to 30 miles every week means that your body has to have consistent nutrition to fuel your body on everyday basis. There are many things that could happen if you are training for a half marathon and you don’t give enough attention to your meals. You might run out of energy while you’re in the middle of the run since your muscles have completely run out of energy. This condition is known as “runner’s trots.” When you stick to a meal plan, you will notice that it’s easier to finish a long run or your training for a half marathon.
Some Tips for Breakfast
When you are running early in the morning, you better make yourself a light breakfast meal. This will make sure that your stomach won’t get upset during the run. You can get yourself a piece t a two-piece toast made of whole grain and top it with peanut butter or egg. This will give you complex carbs and at the same time a great source of protein. You might also consider getting yourself a vegetable or fruit smoothie which is a combination of any of the following: spinach, banana, coconut water, and a bit of protein powder. You simply have to find the perfect breakfast meal combination that works well for you especially when you get closer race day. It’s not a good idea to explore new food combinations the night before or the morning after the half marathon race. When you don’t plan to run later in the day, you can consume a much more substantial breakfast meal. You can add coffee to your breakfast since caffeine is known to boost your physical performance.
Some Tips for Lunch and Dinner
It is necessary for you to adjust the portions of your meals for lunch or dinner based on your schedule of runs. If you are an afternoon or an evening runner, you have to lighten up your meals a bit. You have to consume your meals at least an hour or two before the run. Lunch should be light and healthy and it could be made up of the following: turkey sandwich from whole wheat bread, baby carrots, and apple. For dinner, it could be made up of brown rice, sautéed vegetables, and 4 ounces of chicken breast that can boost your level of energy. When you are not planning to run after eating a meal, some fats may be added to your meal for it to be more satisfying. You can add avocado into your sandwich or you can have Greek yogurt on the sidelines. For dinner, you can add cheese on your vegetables or perhaps have salmon instead of the chicken. It could also be any other fatty fish.
Post-Run Refueling
After a half-marathon training run, you need to refuel within 30 minutes after the run. If the run is a bit lighter like a 6 mile run you can have an apple and peanut butter to replenish the energy. For those runs that are 10 plus miles you have to consume a mini meal that should include the three macronutrients. An example of a great post-run meal for this is a tuna sandwich and a green smoothie.
As your mileage increases, it is important for you to fuel the right way. It’s because your muscles need it for another power run. It may be easy for you to survive short runs without fuel but I’s not possible for your long runs. Additionally, when you don’t fuel your body the right way you are risking it for injury. This may also have an effect on your immune system.
For any endurance sports, you have to load up on glucose which gives you the energy to run. If you run early in the morning which is usual for long runs that means that your body has no glucose which is a result of your overnight fast. That’s why it’s necessary for you to consume more carbohydrates which is the source of glucose. This should be done on the morning of the race and during the long training runs. A huge meal is not necessary before a long run. You only need a small meal which is just enough to get you started. You just have to continue refueling while going through the long run.
You have to start with a simple snack before a short run when you’re not used to eating before workout. The worst thing that could happen to you when you run is you get an upset stomach. Always remember that the longer the time you are running the more you should fuel up. For a 30-minute run a small snack mainly consisting of carbs is required. When you are planning to run for 1 to 2 hours, you need to eat a small meal with carbs, protein, and a bit of fat.
Before a short run of 30 minutes, you may have a single toast with jam or a handful of crackers or pretzels, or an 8oz sports drink. Before a run of 1 to 2 hours, you may need to eat a turkey sandwich and a banana or yogurt, granola, and apple or a slice of avocado, toast, and a hard-boiled egg.
There are also certain foods that have to be avoided during a run especially a long one. It is not recommended to eat foods that are rich in fiber before a run. Eating too much fiber is a common for gastrointestinal problems. It’s for this reason that it is recommended to avoid high-fiber foods 12 hours getting into the long run. Examples of these are green leafy vegetables, broccoli, and cabbage as well as high-fiber cereals and bars. The best thing to do to ensure that you have the right nutrition plan is to determine your fuel frequency. You should make this your motto: “You should fuel early and often.”