Diet Recommendations For A Half Marathon Runner | Marathon In Bhopal


Shubhi Sidnis

Feb 20, 2022

upcoming marathon in bhopal

As a novice or seasoned athlete, running a half marathon requires adequate training and nutrition. When you are not properly fueled, you risk having low energy levels and dehydration. Therefore, the following nutritional advice will be your most useful resource in ensuring your training session and run on the main day go smoothly without a hitch. One of the most important aspects of your performance on race day is the preparation you put into your fueling strategy and what you eat before a half marathon so that you can push yourself to reach the finish line. Your muscles and liver both contain glycogen, which is a form of energy that can be stored in your body. If you ensure that these energy reserves are full before your half marathon, you will have a much better chance of doing well. Before getting started with the actual points to discuss, let us tell you about the upcoming marathon in Bhopal Pankh MP Half Marathon, which is being held on February 26th, starting from TT Nagar, Bhopal. It is an initiative by Bansal News to support the dreams of under-19 sports achievers of Madhya Pradesh. To register for the marathon, you can visit the website

    Training Diet For Marathon Runners

      1. The Start

      Because carbohydrates are the primary energy needed for training for a half marathon, consuming an adequate amount of this macronutrient (around 45-55 per cent of your calories) is critical. The majority of this will come from starchy plant foods as well as the natural sugars that are found in fruits and vegetables. Include a variety of grains, whole grains if possible, such as oats, brown or basmati rice, rye bread, and quinoa. Good energy sources can also be found in starch vegetables, such as white potatoes, sweet potatoes, and butternut squash.

        2. Up Your Fruit And Vegetable Intake

        In addition to eating starchy vegetables daily, you should strive to consume four to five other vegetables, such as colourful salads, leafy greens, and two to four different kinds of fruit. Consuming this quantity of fruit and vegetables will provide you with various vitamins, antioxidants, and other helpful nutrients found in plants, reducing the likelihood of becoming ill.

          3. Make An Effort To Consume Some Form Of Protein With Each Of Your Meals

          To reach the finish line and for optimal performance during a half marathon, the percentage of your total calories from protein should be between 15 and 20 per cent. It is especially important to do this to assist your muscles in recovering from exercise and to support your immune system Consuming protein, in addition to carbohydrates, will not only help to prevent spikes in blood sugar but will also encourage a more consistent release of energy throughout the day. Depending on your diet type, you can get your required amount of protein from foods such as meat, fish, eggs, milk, yoghurt, cheese, nuts, seeds, and pulses. You could also use protein powders in your recovery drinks on days when you have a long run. If you are vegan, consider using plant protein powders to supplement your diet.

            4. Do Not Ignore The Importance Of Healthy Fats In Your Diet

            Fats should make up between 25 and 35 per cent of your daily calorie intake at the most. Nuts, seeds, avocados, fish high in omega-3 fatty acids, and olive oil help you meet your daily calorie needs while providing various nutrients that benefit your immune system, heart health, and energy production.

              5. Cut Back On Added Sugar

              On days when you do not run and take a rest from your half marathon prep, limit your intake of added sugars as much as possible to prevent your energy levels from becoming unstable. On the other hand, on days when your training is more intense, eat a little honey with your breakfast or snack bars containing many natural ingredients.

                6. Make Sure You Get Enough To Eat And Drink

                Running at a pace that is considered to be moderate will burn approximately one hundred calories per mile. For example, if you run 20 miles per week in addition to the calories burned during your regular activities, in that case, you will burn an additional 2,000 calories. Even if you are hoping that all of your additional runnings will help you lose weight, you still need to take in additional calories on the days you run. Therefore, you should gradually increase the amount of food you eat as your mileage increases. Carbohydrates should be the source of your increased calorie intake. Your protein and fat consumption should remain roughly the same.

                  7. Take On Sports Drinks Or Energy Gels

                  When running a half marathon, it is a good idea to use sports drinks or energy gels to replenish the glycogen (stored carbohydrate) in your muscles to maintain your pace and finish in a strong position. Your carbohydrate needs should be satisfied by 30 g and 60 g per hour of running. That is the equivalent of one or two energy gels or between 500 and 1,000 millilitres of a sports drink. Unless you can eat a full meal right after your long run, you should also consume a recovery drink or bar that contains carbohydrates and protein immediately after your run.

                    Other Nutrition Tips

                    These tips help you while training for the half marathon and ensure you reach the finish line.

                      1. Strategies

                      Ensure you are comfortable consuming food and fluids while running and at aid stations. Put your fueling and hydration strategies through their paces during your training.

                        2. Keep An Eye On Your Iron Levels

                        Long-distance runners, particularly females, are at increased risk for low iron levels due to increased losses (red blood cell damage, sweat, gastrointestinal bleeding, and menstruation) and/or a low intake of iron-rich foods. Therefore, iron status should be checked by a general practitioner (GP), and further support should be given by an accredited sports dietitian. This is because low iron levels can cause fatigue and impair performance.

                          The Final Say

                          It does not matter what you eat after a short run, but you should eat as soon as possible after a marathon or a half marathon. After vigorous exercise, insulin levels rise, as we discussed earlier, so glycogen can be delivered to muscle cells. Therefore, consuming carbohydrates immediately following a strenuous workout, at a level of at least one gram per kilogram of body weight, is essential for restoring the glycogen you have burned and helping your muscles recover from the workout. If you go more than a few hours without eating, your body's ability to restore its fuel stores will reduce to half. Consuming some protein is also essential because doing so helps maintain high insulin levels, giving your muscles more time to recover from the half marathon. Milk with chocolate is one of the healthiest things to eat after a workout. However, you could also consume fruit combined with full-fat yoghurt, a smoothie, or make a sandwich consisting of peanut butter and bananas.After you have finished your post-workout snack and are ready to cool down, hop in the shower. But you should make an effort to eat a proper meal within the next two hours while your body is still trying to recover from the previous experience.

                            The Upcoming Half-Marathon Of MP

                            The Pankh MP Half Marathon is an initiative of the Bansal News to support the persistence and commitment of the upcoming Sport Stars of Madhya Pradesh. There are three categories in the marathon

                            • Half-Marathon (21.0975 km)
                            • Open 10k (10km)
                            • Run for Fun (6km)

                            The Final Say

                            Pankh MP Half Marathon will be concluded with Pankh Khel Protsahan Awards to reward young sports achievers. The event will commence on 26th February 2023 from the TT Nagar Stadium, Bhopal. If you are a fitness and running enthusiast, then come forward and join this thrilling event. So what are you waiting for? Register now and be a part of the Pankh MP Half Marathon. Click here!So what are you waiting for? Register now and be a part of the Pankh MP Half Marathon. Click here! 26 Feb 2023 TT Nagar Stadium Contact - 942 582 7903, 7880094636, 8269199962 Website- Email - [email protected] Instagram - @mp.marathon Facebook-

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