If you have been taking a balanced diet before, you don’t have to change your diet greatly. Of major importance you need to increase the number of proteins that you take in your diet.
Many marathoners tend to make the mistake of getting vitamin supplements during their training. This is wrong. The best way of going about it is getting the vitamins from whole foods.
Before you participate in a half marathon you should ensure that you are properly fueled. To be on the safe side you should eat a light meal (containing all the necessary ingredients) of about 250-300 calories.
Experts recommend that you should eat 1 ½ to 2 hours before you start running. This is to avoid cramping. Eating also ensures that you have enough energy to run.
When choosing your diet, you should choose something that is high in carbohydrates but low in fat, fiber, and protein. This is because foods rich in fats and fiber tend to bring about gastrointestinal distress which can make you very uncomfortable during the run.
Some of the excellent foods that you should take include: bagel with peanut butter, a bowl of cold cereal with a cup of milk, a banana and an energy bar.
After you have completed the half marathon, you need should replenish your energy as quickly as possible. Research has shown that the body muscles are usually receptive to stored glucose stores within the first 30 minutes after exercise; therefore, if you should eat soon to reduce muscle stiffness and soreness.
Some of the best foods to eat are those rich in carbs and protein. Experts recommend that you should eat the foods in the ratio of 3 grams of carbs to 1 gram of protein.
Great options that you can go for are nutrition bars such as power bars and Luna bars. You can also go for bagel with peanut butter or a smoothie made with yogurt and fruit.