Complete Nutrition Guide For A Half Marathon [2024]

Use this carb loading plan to run your best half marathon!

Learn how to fuel your half marathon with this half marathon nutrition guide. It's full of nutrition tips for a half marathon and explores how much you should eat before a half marathon, what to eat during a half marathon and more.

If you need running tips for a half marathon then this will get you started in the right direction.

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00:00 Introduction
01:17 How your body uses energy during a half marathon
03:28 Nutrition before a half marathon
04:19 Carbohydrate loading
07:42 Hydration before a half marathon
08:50 Breakfast before a half marathon
10:26 Pre-half marathon snack
13:30 Nutrition during a half marathon
15:35 What nutrition to use during a half marathon
16:57 Hydration during a half marathon

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The aim of this channel is provide free nutrition advice to triathletes and any other athlete who might find it useful. That won't change, but if you want to help me to create these free videos then I would really appreciate it :)

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Hi! I'm James. I'm a Sport and Exercise Nutritionist and I make videos on nutrition to give people simple, clear and easy to use information on a range of subjects. I focus on triathlon and how triathletes can use nutrition to help properly fuel their training and racing.

In my day job I work as an Advanced Clinical Practitioner in General Practice, or Family Medicine for those of you not in the UK, and work in a busy NHS GP practice. I'm a Specialist Paramedic by background and have full independent medicine prescribing rights.

Advanced Clinical Practitioner in Family Medicine, BSc, PGCert
Registered Sport and Exercise Nutritionist (SENr)
MSc Sport and Exercise Nutrition
Nutrition Consultant for Hurry The Food Up
Great Britain Age Group Triathlete
Qualified L2 British Triathlon Coach

I am not affiliated or sponsored by any brands, companies or products that I mentioned or show in my videos. My aim is to make these videos free from any sort of bias!

These videos shouldn't be taken as direct, personal advice on medicine or nutrition but more for information purposes based on the latest research and evidence. Unless otherwise clearly stated, this information is more suited to adults as under 18s have different requirements and considerations. I'm happy to answer any questions you might have as an individual though!

Website:

[WarNeverChange]

Your presentation style is really top-notch, making complex info easy to grasp for everyone. Easily one of the most interesting channels I've stumbled upon on YouTube in recent years! Keep the awesome content coming!

[theandroids]

I've had some of my best runs eating pizza for "carb loading" the day before. Can't say it will be the same for everyone. Pizza is one of my go to meals for this.
The only gels Ive use is SIS Beta fuel and they are damn good, and high five gel. I also have tried tailwind recently. It's great taking sips, but too much too often I start to feel bloated on long runs over 20k.

[halitomi]

Got my new PB yesterday on the 21.1K.
Thanks for the a guide! It really helped: Carb loading & easier breakfast (waffle+jam) did the trick with some gel and Haribo before the start. :)
My previous half marathon was a disaster, after 14k I was really suffering. Here, it was like a breeze. Overtaking many-many people at the last kilometers. :)

[yeahhhhh]

Man thanks again this Is what i Need, next half marathon in a week..., 🔜🤞 I'll keep you posted, 😄

[Kaisersozze]

Doing my first half marathon in May, thanks!

[jhoaaa]

Thank you so much for such an insightful video! I'm aiming to hit a PB in June, so I'm looking forward to trying all these tips.

[NutritionTriathlon]

Use this carb loading plan to run your best half marathon!

[claudiut]

I never eat before my runs, also because i do them early in the morning. Why should i have breakfast before Half Marathon ? Considering digestion time, i will have to wake up 2 h earlier then i do just to eat.

[AfizDozo]

Thanks a lot, very powerful sharing, will try this guide soon :))

[rosamackenzie]

Fab video - thank you so much for sharing your knowledge, I am excited to put this into practice!

[suehooper]

Really helpful and comprehensive advice, thank you. Just thinking of my training for my first half. I am getting into over 15km to 18 km distance atm. Should I have some gels during my training too? Obviously good for practice purpose but nutrition wise.

[rhundafydd]

Hey James. First want to say I’m a big fan of your videos. In regard to hydration the day before the half marathon, do you recommend to take two electrolytes on that day as well, as you would with your other carb loading phase? So for example, 2 electrolyte tablets on the thursday, 2 on the friday, 2 on the saturday and then 1 with breakfast on the morning of the race?

[sou]

Hey James! Great video. What are your thoughts on taking Imodium the night before to prevent GI issues?

[steventhorpe]

Hi James, ive just stumbled on your channel recently and love the content ive watch so far. I was wondering what your thoughts were on puréed dates for a alternative to store bought gels. I've tried them on my long runs and they are great but is the carb content as good as and a good alternative to gels?

[seanyissocoollike]

Hey James, love the content. I’m aiming for a sub 95min half marathon. I was planning to have a decent breakfast ~2-2.5hr before and take gels with 30 grams of carbs at 30min and 60min, do you think this is the best approach for maximum performance?

Or should I consider perhaps gels at 25, 50 and 75min? Or adding a gel say 15 minutes before the start of the race?

Based on a past race and practice in training I believe any of these approaches would cause GI issues. For reference I’m 91kg.

Thanks!

[jayhuckstep]

Question: how would you fuel through out the day if your race isn't until 7pm?

[hwasabipapi]

Hello i just want to ask about what shoe model you have on the thumbnail (yellow + pink) thanks!!

[Yang_banana]

There is really no need to carboload for a half marathon.

[GTE_Channel]

Im sorry but carb loading for a half marathon is not needed. Even for a marathon its not beneficial. More recent knowledge is just to focus more on carbs but dont eat more than normal, because of your taper you use less energy anyway.