What a fantastic decision, signing up for your first half marathon!! Not only will you feel incredible when you complete it, but you will gain so much from this journey, and we are here to make it as enjoyable as possible.
Let’s explore three phases of fuelling while training for a half marathon. Each phase has different nutritional requirements dependent on the training load. Nutritional support will help you achieve maximal fuelling capacity and muscle adaptation.
Phase One – Base Building (12 weeks out)
Goal: Support recovery, build consistency and increase running distance
The assumption is that you are engaging in running either for the first time or you currently run short distances. You will spend the next couple of weeks to months increasing those distances in each run. Longer runs will require more fuel, therefore it is important to increase your fuel intake over this time. Supporting recovery from each run ensures the muscles adapt to the load while fitness improves. This is necessary so your next training session is optimised.
Nutritional Targets:
Carbohydrates 4-5g per kg body weight
Protein 1.5-1.7g per kg body weight
Fat Moderate
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What to Eat |
Nutritional Benefits |
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Breakfast
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Rolled oats with milk, a banana and peanut butter. Latte. |
High carbohydrate to start the day with moderate protein. |
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Mid Morning
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Rokeby – Blue lid* |
Higher protein for satiety |
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Lunch
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Wholegrain sandwich with chicken, avocado, lettuce, cucumber, tomato and beetroot |
Good combination of carbohydrate and protein |
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Pre-run |
Banana and handful almonds or Rokeby snack with banana |
Small volume but combination of carbohydrate and protein |
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Dinner |
Salmon with brown rice and roasted vegetables |
Good combination of carbohydrate and protein |
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Evening snack |
Dark chocolate |
High antioxidant snack |
*No added sugar for a higher protein product
The focus of this stage is balanced meals, containing a variety of vitamins, minerals and phytonutrients. These are essential for every cell to function and are part of the chain reaction of energy production in the body as well as supporting the reduction of inflammation. Enough protein is required to support muscle repair while a moderate amount of carbohydrate is important to fuel the muscles for the runs, especially as they become longer and faster.
Phase Two - Highest Mileage (4 weeks out)
Goal: Maximise glycogen (petrol stored in muscles and liver), fuel long runs and support recovery for increased speed
Two weeks out of the race is when you will hit your longest distances, therefore these next couple of weeks work towards longer and faster runs.
Once longer distances are being achieved and speed is improving, it is necessary to ensure there is enough fuel stored in the liver and muscles to be a used while running. The assumption is at the end of the runs the fuel storage is depleted and it is then necessary to restore the fuel for the next training session, therefore a higher carbohydrate intake is required. At the same time protein is essential for muscle repair as there is more strain on the muscles in this phase.
Nutritional Targets:
Carbohydrate 6-8g per kg body weight
Protein 1.6-1.8g per kg body weight
Fat Slightly reduced to make room for carbohydrates
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What to Eat |
Nutritional Benefits |
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Breakfast
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Large bowl of rolled oats with milk. Add a banana and honey. Piece of toast with jam and a latte. |
High carbohydrate to start the day. |
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Mid Morning
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Yoghurt with fruit and granola |
Combination of protein and carbohydrate but slightly more carbohydrate |
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Lunch
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Large bowl of rice with chicken and vegetables |
Good combination of carbohydrate and protein, but more carbohydrate |
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Pre-run |
Toast with banana and honey |
Small volume of carbohydrate |
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During run |
Sports Gel |
Use extra carbohydrate if run is longer than 75-90 minutes |
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Post run |
Rokeby – White lid* |
Protein drink with extra carbohydrate |
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Dinner |
Salmon with brown rice and roasted vegetables |
Good combination of carbohydrate and protein |
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Evening snack |
Cereal and milk or Rokeby snack with granola |
If requiring more to eat keep it focused on balanced carbs and protein |
*white lid – Added sugar for a higher carbohydrate and protein product
Focus on high carbohydrate intake to support endurance runs, especially when running more than 75 minutes. Fuel the runs enough so the petrol tank does not run out and provide protein and carbohydrate for recovery, so the muscles can repair efficiently for the next training session.
Phase Three – Tapering (1 week out)
Goal: Reduce training stress, top up glycogen and avoid feeling heavy
After the longest run two weeks before the race, running volume starts to decline to minimal, if any level, for a couple of days before the event. At this point in time, without utilising fuel stores in the liver and muscles, it is opportune to start loading the stores up. This can be done without eating volumes that would make you feel heavy and bogged down. This is achieved with a lower fibre intake along with a high carbohydrate intake. Fibre is the part of plant foods that we don’t digest and absorb. It moves through the digestive system as bulk and we eventually excrete it. While it is in the digestive system it slows the absorption of nutrients but can create a feeling of fullness.
Nutritional Targets:
Carbohydrate 7-10g per kg body weight
Protein Minimal
Fat Minimal
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What to Eat |
Nutritional Benefits |
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Breakfast
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Oats with milk and honey, white toast with jam, banana and juice |
High carbohydrate to start the day. |
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Mid Morning
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Rice cakes with honey |
Continue with low fibre high carbohydrate |
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Lunch
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Large bowl of white rice with chicken and small portion of vegetables |
Good amount of carbohydrate and smaller portion of protein and vegetables |
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Afternoon |
Bowl of berries and pretzels |
High carbohydrate |
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Dinner |
White rice and small portion of fish and a bread roll |
High carbohydrate meal |
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Evening snack |
Rokeby – white lid |
Good source of protein with higher carbohydrate |
Focus on 2-3 days of high carbohydrate with low fibre before the race. This makes the food easy to digest without bloating and the body will feel less heavy. It is very important in this time to consume a lot of fluids to help retain the increased carbohydrate, in the storage form of glycogen in the liver and muscles.