“You’re trying to take advantage of your elevated metabolic rate post-exercise, so if you can go an hour or an hour and a half without eating, you’ll maximize the fat-burning response
In general, because runners run, they take care of their bodies by also eating well and resting. But not all of them. Some of them—and we all know one—subsist on doughnuts and burgers. In the
For a ~1:30 half marathon, a gel every 30-45min (e.g. a gel at 30 minutes and a gel at 60 minutes) could be helpful for performance, assuming you feel comfortable with eating at that rate. However, for many people it isn't strictly necessary, at least in the sense that you won't run out of stored glycogen for a race of that duration. I ran a half marathon with no training once. I was a track and cross country runner in high school and college and I had run two half marathons before. After college I didn't run at all for about 4 years. My dad asked me to do a half marathon with him. We finished just over 2 hours and most of the race I actually felt pretty good. When carb-loading in your half-marathon diet, eat approximately 4.5 grams of carbs for each pound of body weight, as suggested by the Mayo Clinic. Healthy carb choices include grains such as bread, pasta and rice, as well as fruits, vegetables and beans. Two days before the race, you might enjoy a high-carb breakfast meal that includes a whole A salt shot can be a good, handy alternative. If you're doing a run longer than two hours, you may want to take one before you begin, then another one halfway through your run/race. You will need a travel packet of table salt. Individual salt packets may vary, but the average serving size is approximately 0.5 g, which contains around 200 mg sodium.

Muscle Wasting. Doing long cardio sessions fasted could result in muscle wasting. In non-fasted endurance training, such as running, protein provides around 5 percent of the energy. However, when you fast, the quantity of protein broken down in your muscles doubles.

For long runs of 1.5-2.5 hours, the recommended intake is 30-60 grams of carbohydrate per hour. For long runs over 2.5 hours, the recommendation increases to 60-90 grams of carb per hour. (It’s worth noting that the above-cited 2022 review found insufficient evidence for >90 grams of carb per hour). One crucial aspect of recovery is nutrition, as what you eat after a half marathon plays a vital role in replenishing energy, repairing muscle damage, and optimizing overall healing. Let’s explore the best foods and meals to support your recovery process and find out what to eat the day after a half marathon. 1. Rehydrate with Water and FDRH.
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    • can you run a half marathon without eating