For many, a half marathon is a sporting highlight that requires not only physical fitness but also proper preparation. In addition to training, nutrition plays a crucial role in performance and well-being on race day. With the following recommendations, we show runners how to optimally prepare for a half marathon nutritionally.
1. The days before the race: Replenish glycogen stores
In the last three days before the half marathon, it's recommended to focus on a carbohydrate-rich diet to maximize the body's glycogen stores. These stores serve as the primary energy source during the race.
Suitable foods:
- Rice, pasta, potatoes, sweet potatoes, millet, couscous
- Oat flakes, corn semolina (polenta), bread / rolls
- Fruit (e.g. bananas, apples, berries and dates)
- Pulses (e.g. lentils and chickpeas), tofu and tempeh - in moderate amounts
- Sufficient fluids – preferably water or herbal tea
High-fat and difficult-to-digest foods should be limited to avoid unnecessary strain on the digestive tract. Alcohol should be avoided if possible during this phase.
2. The night before: Light, proven and rich in carbohydrates
Pre-race dinner shouldn't involve any experiments. Tried-and-tested, easily digestible meals with a high carbohydrate content are ideal.
Example e :
- Spaghetti with a light tomato sauce
- White bread or light rolls
- Water or a mild juice spritzer
Raw onions, peppers or high-fiber pulses are not suitable during this phase.
3. On competition day: A light, energy-rich breakfast
Breakfast on the day of the race should be eaten at least two to three hours before the start. The goal is to provide energy without putting too much strain on the stomach.
Well suited are:
- Rice/corn waffle with peanut butter and banana
- Ripe banana
- A small portion of oat flakes with plant-based milk
- Unsweetened tea or still water
High-fiber or fatty foods should be avoided. Large amounts of dairy products can also cause problems in sensitive individuals.
4. Last energy before the start
Depending on the start time and individual needs, a small snack about 30 to 60 minutes before the race can be helpful.
Possible options:
- Half an energy bar (e.g. oat-based)
- A small or half banana
- A tested energy gel
Drinking in moderation is still important, but without overfilling the stomach.
Conclusion: Nutrition as the key to running success
Proper nutrition before a half marathon is just as important as the training itself. A well-considered selection of carbohydrate-rich, easily digestible foods can create a solid foundation for endurance, performance, and well-being on race day. The key is to understand your body's individual needs and avoid any experiments on race day.
If you regularly test which meals you tolerate best during your training, you will be well prepared for the start.
