Fueling properly before a half marathon is just as important as your training. The right nutrition can make the difference between powering through the miles and hitting a wall. Whether you're running your first 13.1 miles or chasing a new personal best, having a solid fueling plan will keep your energy steady and your muscles performing at their best.
To help you nail your race-day nutrition, we’ve broken down exactly what to eat the day before, the morning of, and during your half marathon—straight from expert sports dietitians.
What to Eat the Day Before a Half Marathon
The day before your race is all about carbohydrate loading to maximize your body’s glycogen stores, which fuel endurance. Aim for meals rich in carbs, moderate in protein, and low in fat and fiber to prevent digestive issues.
Pre-Race Meal Ideas:
Breakfast: Oatmeal with banana, honey, and a spoonful of nut butter.
Lunch: Turkey sandwich on whole-grain bread with pretzels and fruit.
Dinner: Grilled chicken with white rice or pasta and steamed veggies.
Snacks: Bagels, rice cakes with jam, or low-fiber energy bars.
Pro Tip: Hydrate well throughout the day. Drink water and electrolyte-rich fluids, but avoid overhydrating, which can lead to discomfort or electrolyte imbalance.
What to Eat the Morning of a Half Marathon
Your pre-race breakfast should be high in easily digestible carbohydrates with a small amount of protein. Eat this meal 2–3 hours before the start to allow time for digestion.
Race-Day Breakfast Ideas:
Toast with peanut butter and a banana.
A plain bagel with honey or jam.
Instant oatmeal with fruit.
A small bowl of white rice with scrambled eggs.
If You’re Nervous or Can’t Eat Much:
Energy chews or gels.
A banana or applesauce pouch.
Sports drink with carbs and electrolytes.
Pro Tip: Stick with foods you’ve eaten during training. Avoid trying anything new on race day to prevent stomach issues.
What to Eat During a Half Marathon
For runs lasting longer than 90 minutes, it’s important to refuel during the race to keep your energy levels stable.
During-Race Fuel Options:
Energy Gels/Chews: Take every 30–45 minutes with water.
Sports Drinks: Sip throughout to replenish carbs and electrolytes.
Banana Halves: Often available at aid stations for quick energy.
Pro Tip: Practice your fueling strategy during long training runs to find what works best for your stomach and energy needs.
The Bottom Line on Half Marathon Fueling
Fueling for a half marathon starts well before the starting gun. Focus on:
Carb-loading the day before to maximize energy stores.
Eating a balanced breakfast 2–3 hours before the race.
Consuming carbs and electrolytes during the race for sustained energy.
Listen to your body, practice your nutrition plan during training, and you’ll be set up for a strong, confident race day.
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