The half marathon is one of the favorite sports among many runners around the world, considering that the food for athletes who will compete in the race becomes a decisive factor in their performance.
Since the distance of 21 kilometers and 97 meters means completing a course sufficient to test our resistance and because it allows us to explore speed.
Today I am going to answer a question that many athletes have: what should the food for athletes be like before a half marathon?
After weeks, months (and even years of training) when a runner decides to run a half marathon, it is necessary to take a series of precautions in the days leading up to the race.
It is not enough to train to run a half marathon, the way we eat in the days before the race also helps to run better and reach the goals.
Being in good condition not only guarantees a good test time, but also allows you to complete it in the best possible way and without any complications.
What to eat during the half marathon week?
Most runners try to follow a carbohydrate-rich diet before the race, so many spend all day eating pasta, rice, potatoes, etc.
It is not necessary to be extremist, not least because a balanced diet is not just about consuming carbohydrates.
Regular consumption of super foods is a good choice but it is also important to eat healthy foods that are rich in lipids or fats, proteins, vitamins, minerals and fibers.
The food for athletes competing in this type of event must follow a balanced and varied diet so that you do not lack anything, opting for better quality food for the body.
Eat fruits, salads and vegetables every day and insert another dish with rice, fish, eggs and grilled meats every day for lunch and dinner.
If your concern is not gaining weight, it is worth reviewing your choices. Opt for leaner foods. For example, choose lean protein-rich meats (like chicken) instead of fatty meats.
It is worth replacing butter with olive oil and putting whole pasta rich in complex carbohydrates in place of ordinary pasta.
What to eat the night before the race?
The food for athletes the night before the race must be very balanced, and moderate, eating about 12 hours apart at the time of the half marathon.
Complete your glycogen stores by eating carbohydrates
A little protein and hydrating properly, it is recommended to drink fluids before or after dinner, because drinking fluids during a meal can lead to a bloated feeling in the stomach.
What to eat for breakfast pre-proof?
The food for athletes who will compete in the race, especially the breakfast of the day, from the half marathon is very important.
Remember to respect the three-hour digestion rule, so eat your meal at least two hours before you run.
This requires waking up early on the day of the race: if the race is at 10 in the morning the recommended thing is to have breakfast at 7, or 7:30 at the most.
What you should never do is eat something other than what you are used to eating, so it is important to have a regulated diet.
A good piece of advice is to repeat the same meal model two weeks or even the month before the test to make sure the body is used to food and the gut to morning digestion.
The recommended breakfast should combine carbohydrates with proteins.
It is very common for the runner to drink orange juice, yogurt with cereals, natural fruits and some dried fruits.
If you are used to caffeine intake before training, you can have a cup of tea with honey, or even coffee.
At the time of this meal, don’t forget your pre-hydration and drink at least one or two glasses of water.
Some food tips for athletes before a half marathon.
1) Do not make sudden changes in your food, or try new drinks and food before competing.
2) Increase your consumption of carbohydrates (such as pasta, rice, potatoes, breads, fruits and fruits) and decrease your consumption of proteins (red and white meats).
3) Take between half and a liter of a sports drink that has carbohydrates and electrolytes.
4) It may be interesting to consume more sodium by adding a little more salt to foods. Hypertensive people should consult a doctor before increasing sodium in their diet.
5) Hydrate yourself very well in the days before the race. To know if you are well hydrated it is worth checking your urine. It is recommended that it be clear, odorless and in large quantities.
Food rich in proteins
It is essential to accompany a professional for guidance before a test of this level, the chances of injury and pain are minimized to the maximum when guidance is given to a trained person.
For this it is good to know the coach well, if he has good recommendations and qualities. Here we have this content about the characteristics of a good coach. Enjoy!