What should I eat when I want to run a half marathon?

A half marathon requires two things at once: enough energy for 21 km and a stomach that won't stop you halfway. Proper nutrition starts several days before the race, continues on the course, and doesn't end at the finish line. We bring you tips on what to eat and when in preparation.

Nutritional training: practice on the go

Nutrition for the race shouldn't surprise you for the first time at the starting line. Every training run is an opportunity to test the gel, bar, or electrolyte drink you plan to take on race day. Find out what works for you, what your stomach rejects, and whether you'll need an antacid – preferably before it becomes an issue.

Nutrition in the last days before the race

The goal before the actual race is to fill glycogen stores and keep the body hydrated.

Carbohydrates are fundamental: rice, potatoes, grains, cereal bread. These energy sources maintain glycogen stores, which the body draws from during prolonged exertion.

Proteins preserve muscle mass. Animal sources include meat, fish, dairy products, and eggs; plant sources include legumes, soy, nuts, and seeds.

Fluids: drink regularly, not just the night before the race. The recommended dose is 35–40 ml per kg of body weight, increased in higher temperatures or more demanding training.

Antacid: if you suffer from heartburn, start with an antacid at least three days before the race. A suitable choice is Magneslife – a liquid, quickly absorbable form with vitamin B6.

Breakfast on race day

A heavy breakfast right before the start tires the digestive tract earlier than it tires the legs. The rule is simple: the last substantial meal at least 2 hours before the start.

What works: whole grain bread with fresh cheese, yogurt with muesli, or oatmeal with fruit – for example, Protein Porridge made from oats with whey protein isolate. Everything should be easily digestible, with an emphasis on complex carbohydrates.

What to do just before the start

Are you hungry 30–45 minutes before the start? Grab a light energy bar – Voltage Energy Bar or Energy Bar will provide quick, easily absorbable energy that lasts roughly until the first third of the run.

What to eat and drink during the race

On the course, digestion slows down – the body redirects blood to the muscles. The stomach will be more demanding than you're used to. Two products you can rely on:

Gels are the most practical form of energy during a half marathon. Endurosnack releases energy gradually thanks to Palatinose™ – it's suitable for the middle part of the race. Carbosnack gives a quick boost for the finish when the muscles start to refuse cooperation.

Electrolyte drink is a practical pairing with gels. During the race, you lose fluids and electrolytes through sweat, and their deficiency can contribute to cramps or burning in the muscles. Isodrinx replenishes fluids, electrolytes, and quick sugars all in one.

Recovery: the first hour matters

Finishing the race is the beginning, not the end. The body now needs to replenish glycogen, repair muscle tissue, and balance electrolytes – and the sooner, the better.

Start with carbohydrates within 20 minutes after finishing. A good choice is Regener – a combination of carbohydrates, amino acids, vitamins, and minerals designed for performance recovery. Consume it slowly, don't rush.

Quality recovery is the cornerstone of your progressively increasing performance. It allows you to increase training doses and push the boundaries of your capabilities a little further.