Introduction
The half marathon is probably the most popular race distance for many runners, either because they are preparing for a marathon or because it is an event that becomes a challenge for many others, as it is a more manageable distance both for the highest level runners who will run under 1h15, under 3:33/km, and for the most popular who can be in 2h at a pace of 5:41/km.
The diet and periodization of some sports supplements is key for all of them.
A lot has already been written about carbohydrate loads the day before and today the vast majority of runners are aware that this is key to their performance, whatever their goal. If you are still not sure how to organize your previous intake, look for a registered sports dietitian-nutritionist to guide you in this regard. As a general recommendation, the day before the competition eliminate vegetables, high-fiber foods and higher-fat foods to increase the portion of carbohydrate-rich foods, accompanied by your usual portion of lower-fat protein.
How will you be able to gain an extra edge in your preparation the day before the competition?
- Drink 1 liter of Crown Sport Nutrition Isodrink & Energy throughout the day. It will help you load carbohydrates while improving your hydration.
- Consume 1 sachet of Crown Sport Nutrition Nitrates 600 + Citrulline the day before and 2 hours before the competition. It would be ideal to consume 1 gel per day of Crown Sport Nutrition Nitrates 600 + Citrulline from 3 to 7 days before the competition.
How to define the fueling strategy in a half marathon?
➤ Race paces to finish in less than 1h 25 minutes
During the warm-up, drink between 300-500 ml of isotonic drink (especially if you do not have trained hydration in the race). At these rates, drinking is more complicated. Finish this intake 15-20 minutes before the start of the race.
About 15-20 minutes before the start of the race, take 1 Crown Sport Nutrition Energy GUM Bar. The use of caffeine will be very individual; You can opt for caffeinated options if you have a good tolerance.
Once the race has started, in addition to this timing in the intake of gels, it would be advisable to drink some water and isotonic drink at the different aid stations.
- Crown Sport Nutrition HyperGel 45 between minutes 28-35 and between minutes 60-70, if all goes well it will be between kilometers 7-8 and between 15-16.
- Bring a Crown Sport Nutrition Energy Gel+ Caffeine in reserve for the last few miles. If your pace has been a little higher than expected, this gel is formulated so that its absorption is especially fast and can help you in the final part of the route.
➤ Race paces to finish around 2h
Follow the same strategy as those who are going to run faster, but make sure you do a good warm-up. Even if your race pace is lower, you will also need to eat carbohydrates to be able to maintain a stable pace throughout the race. For this rhythm, the recommendation would be:
- Crown Sport Nutrition HyperGel 30 between minutes 28-35, being between kilometers 5 and 6
- Energy GUM Bar by Crown Sport Nutrition if you are able to eat something chewed (the rhythms are lower and it is easier). Swap it out for a Crown Sport Nutrition Energy Gel between 70 and 75 minutes, placing yourself between km 12 and 13
- To avoid problems in the final part of the race, repeat the intake of Energy Gel by Crown Sport Nutrition for the last 20 minutes
It is essential in a 2-hour race to consume at least 500 ml of Isodrink & Energy from Crown Sport Nutrition.
What nutritional supplements could help you in the long term in the preparation of a half marathon?
Before considering the use of supplements, reflect on whether you manage these 4 aspects well:
Food, training, rest and management of emotional stress.
If these 4 pillars are sufficiently well managed, you could benefit from a good periodization in the consumption of these 3 supplements to prevent muscle and osteoarticular injuries:
- Crown Sport Nutrition Magnesium Caps DUAL: regulates muscle contraction and nerve transmission, participates in more than 300 essential enzymatic reactions and contributes to muscle recovery and bone health.
- Crown Sport Nutrition Collagen RAW promotes the regeneration of tendons and cartilage, helping to prevent joint wear. Includes vitamin C, key to enhancing natural collagen synthesis.
- Creatine Monohydrate Creapure® by Crown Sport Nutrition: one of the most scientifically backed supplements, essential for maintaining muscle mass, preventing sarcopenia and improving cognitive function.
