Training for a Half Marathon isn’t just about logging the miles, you need to think about your nutrition to fuel your run and help you recover properly. Our nutritionist has you covered on all the nutrition you need pre, during and post-race.

Pre-race

Your pre-race nutrition is vital for providing your body with enough energy to get you round the course! The two main fuel sources that your body uses during exercise are carbohydrates and fats.

The carbohydrates consumed before the race should have a low to medium glycaemic index (GI) to enable slow energy release. A small portion of fats and protein in the meal are also great for sustaining energy and making sure that your muscles have sufficient glycogen stores. A top tip for race day is to make sure that you only eat a meal that you’ve tried before running, so that you know you won’t suffer from cramps or GI issues during your run.

An example for a good pre race breakfast:

-50g oats made with nut milk or coconut milk (dairy can cause stomach upset for some runners) topped with 1 banana and 1tbsp of peanut butter and a dash of cinnamon.

This breakfast provides a source of carbohydrate, protein and healthy fats!

Although there are a wide range of sports performance bars, gels and drinks, these often contain high amounts sugar, which can actually increase the risk of dehydration. Totum Sport provides the cells with all 78 electrolytes in the correct proportions for your body. Taking one sachet of Totum Sport before a race will help reduce the risk of dehydration during the run as well as improving cognition, stamina and performance. This is key pre race as dehydration compromises performance – so it’s important to not start the race with low hydration levels!

During a race

During a run, some people find it beneficial to drink water while others prefer to wait until the end. Rehydrating with plain water is beneficial but minerals and trace elements are lost through sweat and metabolism.

Taking a second sachet of Totum Sport after one hour of running will replace all 78 Electrolytes that are lost during one hour of exercise. This will help you to maintain power and stamina right through to the last second, due to the effect of complete hydration and enhanced cellular nutrition that is achieved from taking one sachet of Totum Sport. Unlike performance gels, Totum Sport contains no sugars or carbohydrates that may cause stomach upset during a run.

Post-race

For recovery post-race, hydration and nutrition are key. One sachet of Totum Sport should be taken immediately to replace all of the electrolytes lost through sweat and metabolism. You should also make sure that you drink water so that you’re replacing fluid levels and helping your muscles to repair. It is best to avoid sugary drinks and alcohol, as these have a diuretic effect, causing dehydration.

Because minerals and amino acids are absorbed in parallel, taking one sachet of Totum Sport immediately after the run will enhance the absorption of proteins and carbohydrates from your post-run meal. Your post-run meal should be eaten 60 minutes after finishing your race, and you should refuel with a rich source of carbohydrates. Carbohydrates need to be replenished post exercise as they are the main source of fuel that is used up as glucose during the run.

Good examples of low to medium GI carbohydrates that are great to eat after a race are quinoa, brown rice, wholemeal pasta and starchy vegetables such as butternut squash.

An example of a good post run meal:

Tuna sandwich on brown bread with large salad including spinach, tomatoes, cucumber, carrots and beetroot

Pesto chicken with baked sweet potato, broccoli and peas

Potato, spinach and chickpea curry with quinoa or brown rice