🥇 Race Day Fueling Guide (For Half & Full Marathon)

The Goal: Maintain energy, avoid GI distress, and finish strong.

📆 1–2 Days Before the Race: Carb Load

  • Increase carb intake to 7–10g/kg of body weight.
  • Focus on low-fiber, easy-to-digest carbs (e.g. rice, pasta, white bread, bananas).
  • Stay hydrated—sip water or electrolyte drinks steadily throughout the day.

 

☀️ Race Morning (2–3 Hours Before Start)

  • Eat 1–2g/kg of carbs in a familiar pre-race meal.
  • Keep fat, fiber, and protein low to avoid GI upset.
  • Examples:
    • White toast + honey + banana
    • Oats with a small drizzle of maple syrup + sports drink
    • Rice cake + jam + electrolyte drink

🏃♂️ During the Race

Half Marathon:

  • Optional for some but recommended for improved performance.
  • Consume 30–45g carbs/hour via gels, chews, or sports drink.
  • Start fueling around 30–40 minutes in, then every 30–40 minutes.

Marathon:

  • Essential. Aim for 45–60g carbs/hour.
  • Combine water + gels or use a sports drink with carbs + electrolytes.
  • Practice exact fueling in long training runs to reduce race-day risk.

🏁 Post-Race

  • Within 30–60 mins, consume:
    • 1–1.2g/kg of carbs + 20–25g of protein
    • Rehydrate with water and electrolytes.

🧪 Gut Training Checklist for Runners

✅ Start practicing early (8–12 weeks before race day)
✅ Fuel every 30–40 mins during long runs (gels, chews, drinks)
✅ Use the same brands/products you plan to race with
✅ Train with fuel at race pace intensity
✅ Keep a log of GI symptoms and adjust volume/type as needed
✅ Gradually increase carb intake per hour to 45–60g
✅ Consider split sources (glucose + fructose for better absorption)
✅ Hydrate! Carbs absorb better with fluid

🥗 3 Easy Meal/Snack Ideas for Runners

1. Pre-Run Snack (30–90 mins before)

  • Banana + 1 tsp peanut butter
  • Slice of white toast + honey
  • Low-fiber cereal + almond milk

2. Post-Run Recovery Meal (within 60 mins)

  • Smoothie: banana + frozen berries + Greek yogurt + honey
  • Chocolate milk + granola bar
  • Rice bowl with egg + avocado + roasted veg

3. Easy Dinner the Night Before Race

  • White rice + grilled chicken + steamed carrots
  • Pasta with tomato sauce + lean ground turkey
  • Sushi rolls with white rice, avocado, and tuna
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