Introduction
The half marathon is arguably the most popular race distance for many runners—either as a stepping stone toward a full marathon or as a standalone challenge. It’s accessible both to elite runners (finishing under 1h15 at a pace of 3:33/km or faster) and to recreational athletes aiming to finish in 2 hours at a pace of 5:41/km.
Nutrition and the strategic timing of certain sports supplements are key to optimal performance for everyone.
Carbohydrate loading the day before the race has been widely discussed, and today most runners are aware of its importance, regardless of their goals. If you’re unsure how to plan your pre-race intake, seek advice from a certified sports dietitian. As a general recommendation, eliminate vegetables, high-fiber foods, and high-fat foods the day before the race, and increase your intake of carbohydrate-rich foods paired with your usual portion of lean protein.
How can you gain an extra edge the day before the race?
- Drink 1 liter of Isodrink & Energy by Crown Sport Nutrition throughout the day. It will support both your carbohydrate loading and hydration.
- Take 1 sachet of Nitrates 600 + Citrulline by Crown Sport Nutrition the day before and again 2 hours before the race. Ideally, start taking 1 gel of Nitrates 600 + Citrulline daily for 3 to 7 days before the race.
Which nutritional supplements can help during your half marathon prep?
Before considering supplements, make sure you’re managing these four fundamental pillars:
- Nutrition
- Training
- Sleep
- Emotional stress management
If these are under control, you may benefit from periodizing the intake of the following three key supplements to help prevent muscle and joint injuries:
- Magnesium Caps DUAL – Regulates muscle contraction and nerve transmission; involved in over 300 enzymatic reactions; supports muscle recovery and bone health.
- Collagen RAW (hydrolyzed collagen) – Promotes tendon and cartilage regeneration, helping to prevent joint wear. Includes vitamin C to enhance natural collagen synthesis.
- Creatine Monohydrate Creapure® – One of the most research-backed supplements, essential for maintaining muscle mass, preventing sarcopenia, and supporting cognitive function.
AUTHOR
Rubén Cuenca Arce
Bachelor in Human Nutrition and Dietetics (CV 00482)
Bachelor in Pharmacy
Contributor to Crown Sport Nutrition
C/Josep Serra Carsí, 3B – 46470 Catarroja
Health Registry No. 44120 of the Valencian Community
Phone: 655 522 767
