{"id":224918,"date":"2025-04-10T11:31:21","date_gmt":"2025-04-10T09:31:21","guid":{"rendered":"https:\/\/crownsportnutrition.com\/articulo-de-suplementacion-para-una-media-maraton\/"},"modified":"2025-08-29T11:37:42","modified_gmt":"2025-08-29T09:37:42","slug":"articulo-de-suplementacion-para-una-media-maraton","status":"publish","type":"post","link":"https:\/\/crownsportnutrition.com\/en\/articulo-de-suplementacion-para-una-media-maraton\/","title":{"rendered":"SUPPLEMENTATION FOR A HALF MARATHON"},"content":{"rendered":"\n<p><strong>Introduction<\/strong><\/p>\n\n\n\n<p>The half marathon is arguably the most popular race distance for many runners\u2014either as a stepping stone toward a full marathon or as a standalone challenge. It&#8217;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.<\/p>\n\n\n\n<p>Nutrition and the strategic timing of certain sports supplements are key to optimal performance for everyone.<\/p>\n\n\n\n<p>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&#8217;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.<\/p>\n\n\n\n<p><strong>How can you gain an extra edge the day before the race?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Drink 1 liter of <em>Isodrink &amp; Energy<\/em> by Crown Sport Nutrition throughout the day. It will support both your carbohydrate loading and hydration.<\/li>\n\n\n\n<li>Take 1 sachet of <em>Nitrates 600 + Citrulline<\/em> by Crown Sport Nutrition the day before and again 2 hours before the race. Ideally, start taking 1 gel of <em>Nitrates 600 + Citrulline<\/em> daily for 3 to 7 days before the race.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-1 is-layout-flex wp-block-gallery-is-layout-flex\"><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"724\" src=\"https:\/\/crownsportnutrition.com\/wp-content\/uploads\/2025\/04\/1-1024x724.jpg\" alt=\"\" class=\"wp-image-205205\" srcset=\"https:\/\/crownsportnutrition.com\/wp-content\/uploads\/2025\/04\/1-1024x724.jpg 1024w, https:\/\/crownsportnutrition.com\/wp-content\/uploads\/2025\/04\/1-300x212.jpg 300w, https:\/\/crownsportnutrition.com\/wp-content\/uploads\/2025\/04\/1-768x543.jpg 768w, https:\/\/crownsportnutrition.com\/wp-content\/uploads\/2025\/04\/1-1536x1086.jpg 1536w, https:\/\/crownsportnutrition.com\/wp-content\/uploads\/2025\/04\/1-424x300.jpg 424w, https:\/\/crownsportnutrition.com\/wp-content\/uploads\/2025\/04\/1.jpg 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"724\" src=\"https:\/\/crownsportnutrition.com\/wp-content\/uploads\/2025\/04\/2-1024x724.jpg\" alt=\"\" class=\"wp-image-205206\" srcset=\"https:\/\/crownsportnutrition.com\/wp-content\/uploads\/2025\/04\/2-1024x724.jpg 1024w, https:\/\/crownsportnutrition.com\/wp-content\/uploads\/2025\/04\/2-300x212.jpg 300w, https:\/\/crownsportnutrition.com\/wp-content\/uploads\/2025\/04\/2-768x543.jpg 768w, https:\/\/crownsportnutrition.com\/wp-content\/uploads\/2025\/04\/2-1536x1086.jpg 1536w, https:\/\/crownsportnutrition.com\/wp-content\/uploads\/2025\/04\/2-424x300.jpg 424w, https:\/\/crownsportnutrition.com\/wp-content\/uploads\/2025\/04\/2.jpg 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-which-nutritional-supplements-can-help-during-your-half-marathon-prep\"><strong>Which nutritional supplements can help during your half marathon prep?<\/strong><\/h3>\n\n\n\n<p>Before considering supplements, make sure you&#8217;re managing these <strong>four fundamental pillars<\/strong>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Nutrition<\/li>\n\n\n\n<li>Training<\/li>\n\n\n\n<li>Sleep<\/li>\n\n\n\n<li>Emotional stress management<\/li>\n<\/ul>\n\n\n\n<p>If these are under control, you may benefit from periodizing the intake of the following <strong>three key supplements<\/strong> to help prevent muscle and joint injuries:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Magnesium Caps DUAL<\/strong> \u2013 Regulates muscle contraction and nerve transmission; involved in over 300 enzymatic reactions; supports muscle recovery and bone health.<\/li>\n\n\n\n<li><strong>Collagen RAW<\/strong> (hydrolyzed collagen) \u2013 Promotes tendon and cartilage regeneration, helping to prevent joint wear. Includes vitamin C to enhance natural collagen synthesis.<\/li>\n\n\n\n<li><strong>Creatine Monohydrate Creapure\u00ae<\/strong> \u2013 One of the most research-backed supplements, essential for maintaining muscle mass, preventing sarcopenia, and supporting cognitive function.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>AUTHOR<\/strong><br><strong>Rub\u00e9n Cuenca Arce<\/strong><br>Bachelor in Human Nutrition and Dietetics (CV 00482)<br>Bachelor in Pharmacy<br>Contributor to Crown Sport Nutrition<\/p>\n\n\n\n<p>C\/Josep Serra Cars\u00ed, 3B \u2013 46470 Catarroja<br>Health Registry No. 44120 of the Valencian Community<br>Phone: 655 522 767<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n<span class=\"kt-load-after-post\"><\/span>","protected":false},"excerpt":{"rendered":"<p>Introduction The half marathon is arguably the most popular race distance for many runners\u2014either as a stepping stone toward&#8230;<\/p>\n","protected":false},"author":379,"featured_media":205208,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","_kadence_starter_templates_imported_post":false,"_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","footnotes":""},"categories":[31,124],"tags":[],"class_list":["post-224918","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-pautas-y-consejos","category-suplementacion"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.2 (Yoast SEO v27.2) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Supplementation for a Half Marathon: What You Need<\/title>\n<meta name=\"description\" content=\"Maximize your performance with proper supplementation for a half marathon. 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