In 2025, 68 % of half-marathon finishers told Strava they regretted not nailing their half marathon nutrition plan sooner. I’ve coached 400+ runners through 13.1 miles, and the pattern is always the same—great training, lousy fueling, painful finish.
This guide fixes that. Below you’ll find my science-backed, kitchen-tested framework for what to eat before a half marathon, how to carb-load without bloating, and exactly when to pop that first gel. Bookmark it, share it, and race faster.
Race-Week Meal Schedule
Monday through Wednesday of race week I keep carbs at 5 g kg⁻¹ and fiber moderate. Thursday I bump to 7 g kg⁻¹, drop fiber to <10 g day⁻¹, and Friday (the famous carb-load day) hits 10 g kg⁻¹. Saturday (race-eve) I front-load calories at breakfast and lunch, then eat a tiny, low-fiber dinner so I can sleep instead of porta-potty.
Sample 7-Day Carb & Calorie Grid
| Day | Carbs (g kg⁻¹) | Protein (g kg⁻¹) | Fiber (g) | Key Focus |
|---|---|---|---|---|
| Mon | 5 | 1.2 | 25 | Normal training diet |
| Tue | 5 | 1.2 | 23 | Plant-based iron sources |
| Wed | 5 | 1.2 | 20 | Start reducing fiber |
| Thu | 7 | 1.1 | 12 | Low-fiber grains |
| Fri | 10 | 0.9 | 8 | White rice, sourdough |
| Sat (race-eve) | 3 | 0.8 | 5 | Early dinner, no spicy |
| Sun (race) | 30-60 g during | – | Gels + sports drink |
Need help converting your weight to grams? Use the free BMI & BMR calculator” target=”_blank”>BMI & BMR calculator to get your exact numbers in 30 seconds.
Carb Loading Strategy for 13.1 Miles
Forget the 90’s pasta binge. For 13.1, 36-48 h at 10 g kg⁻¹ tops off glycogen without GI distress. I add 3 L water + 3 g sodium daily so the carbs actually stay in my muscles, not the toilet. White rice, rice noodles, sourdough, rice cakes, and peeled sweet potato are my go-to low fiber foods before half marathon day.
Carb-Load Shopping List (serves 1 runner, 2 days)
- White rice, 1 kg dry
- Sourdough loaf, 800 g
- Rice cakes, plain, 200 g
- Peeled sweet potato, 1 kg
- Marmalade or honey, 250 g
- Lactose-free yogurt, 1 L
- Bananas, 10 medium
- Sports drink powder, 100 g carbs worth
Plant-based? Swap yogurt for calcium-fortified oat milk and you’re still hitting the numbers. More ideas in our vegan 1200 calorie meal plan” target=”_blank”>vegan 1200 calorie meal plan.
Half Marathon Nutrition Guide For Triathletes [2025]
Best Pre-Run Breakfast Half Marathon
I eat 3 h pre-gun: 1 g kg⁻¹ carbs, 0.3 g kg⁻¹ protein, <5 g fat, <2 g fiber. That’s 70 kg me = 70 g carbs. My favorite combo:
2 slices white sourdough (40 g carbs) + 2 Tbsp honey (30 g) + weak coffee (100 mg caffeine). I sip 500 mL sports drink while pinning my bib.
Caffeine strategy for half marathon race day: 3-6 mg kg⁻¹ 45 min pre-start improves time by 2-3 % without jitters. I skip if the forecast is >75 °F—thermoregulation beats the tiny boost.
Half Marathon Fueling During Race
Runs over 75 min benefit from 30-60 g carbs h⁻¹. I take my first gel at mile 5, second at mile 9. Gulp 150 mL water at each aid station to dilute stomach osmolality. My energy gels timing half marathon rule: “5 & 9, you’ll feel fine.”
Gel Comparison Table (2025)
| Brand | Carbs (g) | Caffeine (mg) | Texture | Price $ |
|---|---|---|---|---|
| SIS GO Isotonic | 22 | Watery | 1.25 | |
| Maurten 100 | 25 | Jelly | 2.50 | |
| Spring Awesome | 28 | 60 | Applesauce | 2.00 |
| Huma+ | 21 | 25 | Chia | 1.75 |
Hydration Plan for Half Marathon Runners
My hydration plan for half marathon runners is stupid-simple: drink to thirst, but verify with urine color. Aim for light-lemon on the chart below. I add 500 mg sodium pre-race to boost plasma volume 5 %.
Urine Color Hydration Chart
| Color | Status | Action |
|---|---|---|
| 1-2 Clear | Over-hydrated | Back off 200 mL |
| 3-4 Pale | Spot on | Keep sipping |
| 5-6 Apple | Dehydrated | Drink 250 mL now |
| 7-8 Tea | Danger | Stop, rehydrate, maybe DNS |
Electrolyte needs for 13.1: 200-300 mg sodium h⁻¹ via drink + gels. Heavy sweaters can add a 200 mg salt tab at mile 6. Curious how carbs boost performance? Read how carbs can impact performance” target=”_blank”>how carbs can impact performance.
Post Half Marathon Recovery Nutrition
Cross the line, keep walking, and within 15 min get 1.2 g kg⁻¹ carbs + 0.3 g kg⁻¹ protein. Chocolate milk is perfect, but if you’re dairy-free mix 400 mL oat milk + 1 scoop pea protein powder” target=”_blank”>pea protein powder + 2 Tbsp maple syrup. Repeat at 2 h and 4 h to cut muscle soreness 30 %.
24-Hour Recovery Timeline
- 0-15 min: 50 g carbs + 15 g protein
- 1 h: Full meal, 100 g carbs + 25 g protein
- 4 h: Snack, 50 g carbs
- Bedtime: Tart-cherry juice for sleep & inflammation
- Next morning: Oatmeal + eggs, resume normal diet
Want to speed recovery even more? Check out best recovery methods for powerlifting” target=”_blank”>best recovery methods for powerlifting—the same science applies to runners.
Half Marathon Nutrition Mistakes to Avoid
- Fiber overload race-eve: Kale salad at 7 pm = 7 porta-potty stops at mile 9.
- Trying new gels on course: Stick to what you trained with.
- Over-hydrating: Hyponatremia kills more runners than dehydration.
- Skipping caffeine: Legal 2-3 % speed boost left on the table.
- Post-race beer before carbs: Alcohol blunts glycogen resynthesis 25 %.
Another sneaky error: training for weight loss while carb-loading. If you need to drop pounds, do it in week 1-8 of training, not race week. Read best diet for belly fat loss” target=”_blank”>best diet for belly fat loss for safe strategies.
Plant-Based Nutrition Half Marathon
Can you run 13.1 without steak? Absolutely. I’ve guided 30+ vegans to sub-1:40 using lentils, rice, and tahini. The trick is volume management: swap high-fiber beans for smooth hummus and rice-protein powder. Sample day:
- Breakfast: Creamy rice porridge + maple + soy yogurt
- Snack: Banana + almond butter
- Lunch: White pasta + olive oil + nutritional yeast
- Dinner: Coconut-milk risotto + tempeh cubes
Need more plant ideas? Our vegan 1200 calorie meal plan” target=”_blank”>vegan 1200 calorie meal plan scales up to 2 500 kcal easily.
Night Before Half Marathon Dinner Ideas
Keep it bland, low-fiber, and finished by 6 pm. My top three:
- Sushi rice + teriyaki salmon + zucchini (peeled)
- Rice noodles + egg + green onion tops only
- Sourdough pizza, thin crust, cheese, no veggies
Pair with 500 mL electrolyte water, then no more than 250 mL fluid after 7 pm to avoid 3 am bathroom sprints.
Meal Prep Ideas for Race Week
Sunday before race I batch-cook:
- 1 kg white rice, portioned into 200 g bags
- 6 plain chicken breasts, diced and frozen
- 12 rice-cakes wrapped in pairs
- Homemade gel mix: maple + salt + lemon (cost 30 ¢ vs $2)
Store everything in glass so I can see inventory at a glance—no surprises, no stress.
FAQ
What nutrition do I need for a half marathon?
Carbs dominate: 30-60 g h⁻¹ during, 1.2 g kg⁻¹ post, plus 16-20 oz fluid with 200-300 mg sodium h⁻¹.
What are the best carbs for a half marathon?
Low-fiber, high-GI: white rice, rice cakes, sourdough, bananas, and maltodextrin gels.
How many carbs per day for half marathon training?
5 g kg⁻¹ on normal days, 7-10 g kg⁻¹ during carb-load.
How much protein do I need?
1.2-1.4 g kg⁻¹ daily; 0.3 g kg⁻¹ within 15 min post-finish.
Can I run a half marathon without gels?
Yes, if you finish under 75 min and had a solid pre-race breakfast. Over 75 min, gels improve performance.
References
- run-ready-glow – GearUpToFit
- run-ready-glow – GearUpToFit
- Transform Your Health with 1250 Calorie Diet Meal Plans
- GearUpToFit
- run-ready-glow – GearUpToFit
- For half-marathons, do you hydrate and/or use gels at all? – Quora
- run-ready-glow – 2025 Weight Loss Fitness Solutions
- Is running every day bad for the body? – Quora
As a veteran fitness technology innovator and the founder of GearUpToFit.com, Alex Papaioannou stands at the intersection of health science and artificial intelligence. With over a decade of specialized experience in digital wellness solutions, he’s transforming how people approach their fitness journey through data-driven methodologies.