27 Apr '16, 10pm

What should I eat before and during my first half marathon?

Dear Newbie27, you are smart to be planning ahead! Hydration and a good nutrition plan are essential for training and racing. Plan on eating a balanced diet of fresh fruits and vegetables, whole grains, legumes, and lean protein on a regular basis. Carbohydrates should make up about 50 to 60 percent of your daily total caloric intake. This should keep you well-fueled at all times. In the two to three days leading up to your race, be sure your carbohydrate intake hits the 60 percent mark. It's better to increase your carb intake for several days before the race rather than loading up on bread and pasta the night before—you could end up in a world of digestive hurt. To ensure adequate hydration, weigh yourself before and after each run and note your weight loss. For every pound lost during your run, drink 16 ounces of fluid, preferably water and a sports drink, to help repla...

Full article: http://www.runnersworld.com/for-beginners-only/what-shoul...

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