What you eat the day before a half marathon is essential to how well you run! I'm not saying if you don't eat a certain food or eat too much or eat too little, you're going to completely fail. I'm just saying, you need to fill up your glycogen stores so you have enough energy to run 13.1 miles without bonking!
This is all my opinion through my own experience of running half marathons and through research!
The day before:
I like to eat a good amount of carbs. I however; do not like to eat heavy, unhealthy carbs. I usually go for whole wheat bread, pasta, oatmeal, potatoes, fruits, etc. I avoid chips, cake, cookies, and all other sweets because too much can cause heaviness and make you feel cruddy for your race.
This is all my opinion through my own experience of running half marathons and through research!
The day before:
I like to eat a good amount of carbs. I however; do not like to eat heavy, unhealthy carbs. I usually go for whole wheat bread, pasta, oatmeal, potatoes, fruits, etc. I avoid chips, cake, cookies, and all other sweets because too much can cause heaviness and make you feel cruddy for your race.
Breakfast: Either an english muffin or bagel with peanut butter and banana and a side of oatmeal. I also have coffee and a coconut creamer. I also like to start drinking lots of water so I don't get behind!
Lunch: I usually have something with lots of vegetables like a salad with a source of protein (tuna, salmon, chicken)
Dinner: For dinner I'll go for a pasta based dish, but not something too heavy. Usually this is something like pasta with shrimp or chicken, a vegetable lasagna, or pasta with sauce. I love to add a nice fresh piece of bread! It's like a treat prior to my race.
Snack: At night I'll probably still be hungry, so I'll eat something with carbs, like rice cakes, or granola and milk, or yogurt if I am all carbed out :)
Lunch: I usually have something with lots of vegetables like a salad with a source of protein (tuna, salmon, chicken)
Dinner: For dinner I'll go for a pasta based dish, but not something too heavy. Usually this is something like pasta with shrimp or chicken, a vegetable lasagna, or pasta with sauce. I love to add a nice fresh piece of bread! It's like a treat prior to my race.
Snack: At night I'll probably still be hungry, so I'll eat something with carbs, like rice cakes, or granola and milk, or yogurt if I am all carbed out :)
Right before race:
About 2-3 hours prior to the start, I eat a bagel with peanut butter. The about 30 minutes to 1 hour before the race I eat 1/2 or a whole banana.
During race:
About 1 hour into the race, I take 1 GU gel, always salted caramel flavor. I actually kind of enjoy it, don't judge me!! :)
After the race:
Usually after the race my stomach is a little upset so I really don't eat much for at least an hour ( I know I should though!!) I will usually grab some fruit like a banana. If there is watermelon or oranges, I definitely grab those because they're cold and refreshing. I will also grab a beer if they're available. Before I was 21, I thought, how could you drink a beer right after a race, but now I understand. It's so refreshing! Tomorrow at the half marathon all runners get a free smoothie from Blender Bean, so I may be grabbing a smoothie!
Usually after the race my stomach is a little upset so I really don't eat much for at least an hour ( I know I should though!!) I will usually grab some fruit like a banana. If there is watermelon or oranges, I definitely grab those because they're cold and refreshing. I will also grab a beer if they're available. Before I was 21, I thought, how could you drink a beer right after a race, but now I understand. It's so refreshing! Tomorrow at the half marathon all runners get a free smoothie from Blender Bean, so I may be grabbing a smoothie!