What to Eat Week of Half Marathon: Fueling for Success

During the week leading up to a half marathon, focus on eating nutrient-dense, carb-rich meals like whole grains, lean proteins, and hydrating fruits and vegetables to fuel your performance.


What to Eat Week of Half Marathon? | Fuel Your Body for Peak Performance

Running a half marathon takes preparation—not just in terms of training, but also in how you fuel your body. The food you eat in the week leading up to race day plays a critical role in determining how well you perform. Carbohydrates are key to building up your glycogen stores, while lean proteins, healthy fats, and plenty of fluids will keep you energized, hydrated, and ready to conquer those 13.1 miles.

In this guide, we'll break down the best foods to eat during the days leading up to your half marathon. From carb-loading strategies to hydration tips, you'll be fully prepared to give your best performance come race day.


How to Approach Your Nutrition Leading up to a Half Marathon

The week before your race, your focus should shift to ensuring that your muscles are fueled with glycogen, the stored form of carbohydrates that provides energy during endurance activities. However, it's not all about carbs—you'll also need to balance your intake of protein, healthy fats, and fluids to ensure that your body is fully prepped for the big day.

1. Carbohydrate Loading

  • Carbs are your body's main source of fuel during endurance events, so it's essential to increase your intake in the days leading up to the race. Focus on complex carbs like whole grains, sweet potatoes, and legumes, which provide a slow and steady release of energy.

2. Hydration

  • Drinking plenty of water and incorporating hydrating foods like cucumbers, watermelon, and oranges helps ensure that your body is well-hydrated before the race. Electrolytes like sodium and potassium are also key to maintaining balance.

3. Protein for Recovery

  • While carbs are the star of the show, don't neglect protein. Lean meats, fish, eggs, and plant-based proteins will help repair and maintain muscle tissue as you continue to taper your training during race week.
Nutrient FocusFoods to PrioritizeBenefit During Race Week
CarbohydratesWhole grains, sweet potatoes, quinoaBuilds glycogen stores for sustained energy
ProteinChicken, fish, eggs, plant-based proteinsSupports muscle repair and maintenance
FatsAvocados, nuts, seeds, olive oilProvides steady energy and supports overall health
HydrationWater, hydrating fruits, electrolyte drinksPrevents dehydration and maintains balance

Sample Meal Plan for Half Marathon Week

Here's a breakdown of how to structure your meals in the days leading up to your half marathon, focusing on carbohydrates, lean proteins, and hydration.

6-7 Days Before the Race:

  • Breakfast: Oatmeal with bananas, almonds, and honey
  • Lunch: Quinoa salad with grilled chicken and mixed vegetables
  • Dinner: Brown rice with lean turkey, sautéed spinach, and sweet potato
  • Snacks: Greek yogurt with berries, whole-grain crackers with hummus

3-5 Days Before the Race:

  • Breakfast: Whole grain toast with scrambled eggs and avocado
  • Lunch: Lentil soup with a side of whole-grain bread
  • Dinner: Pasta with marinara sauce, lean meatballs, and a green salad
  • Snacks: Apple slices with peanut butter, carrot sticks with guacamole

1-2 Days Before the Race:

  • Breakfast: Bagel with almond butter and banana
  • Lunch: Turkey and cheese sandwich on whole-grain bread, side of fruit
  • Dinner: Grilled salmon with quinoa and roasted vegetables
  • Snacks: Pretzels with hummus, oranges, and electrolyte drinks
DayBreakfastLunchDinnerSnacks
6-7 DaysOatmeal with almondsQuinoa salad, chickenRice, turkey, spinach, sweet potatoYogurt, crackers
3-5 DaysWhole grain toast, eggs, avocadoLentil soup, whole-grain breadPasta, meatballs, saladApples, peanut butter, carrots
1-2 DaysBagel with almond butterTurkey sandwich, fruitSalmon, quinoa, roasted veggiesPretzels, oranges, electrolyte drinks

Race Week: Key Nutritional Tips

1. Gradually Increase Your Carb Intake

  • Start increasing your carb intake three to five days before the race. Aim to get 60-70% of your daily calories from carbohydrates, but stick to whole grains and nutrient-dense carbs to avoid blood sugar spikes.

2. Don't Try New Foods

  • Stick to foods your body is already familiar with. The last thing you want is to experiment with something new that might upset your stomach on race day.

3. Stay Hydrated

  • Drink plenty of water throughout the week, aiming for at least 8-10 glasses per day. Incorporate electrolytes if you're training or if it's hot outside, to avoid any imbalances.

4. Eat Smaller, Frequent Meals

  • Instead of large meals, opt for smaller meals every 3-4 hours to keep your energy levels steady without overloading your stomach.

5. Cut Back on Fiber the Day Before

  • Although fiber is important for your overall health, cutting back on fiber the day before the race can help prevent gastrointestinal issues during the run.

What to Eat the Night Before a Half Marathon

The night before the race, your dinner should focus on easily digestible carbs, a moderate amount of protein, and minimal fat. The goal is to top off your glycogen stores without overloading your digestive system. Here's a simple pre-race dinner idea:

  • Dinner: Grilled chicken with white rice and a side of steamed vegetables like carrots or zucchini. Avoid heavy sauces and too much fat, which can slow digestion.
  • Dessert: A small serving of fruit like a banana or a few dates for a quick carb boost.

Breakfast on Race Day

The morning of the race, you'll want to have a light, carb-rich breakfast that is easy to digest and gives you energy without weighing you down. Eat this meal 2-3 hours before the race to give your body time to digest. Some ideal race day breakfast options include:

1. Oatmeal with Banana

  • Oats provide slow-digesting carbs, while banana adds potassium to support muscle function during the race.

2. Bagel with Peanut Butter

  • A small whole-grain bagel topped with a thin layer of peanut butter offers a good mix of carbs, fats, and a little protein to fuel your run.

3. Greek Yogurt with Honey

  • Greek yogurt provides a light protein source, while honey gives you a quick energy boost. Add a few slices of fruit like berries or melon for additional carbs.
Pre-Race BreakfastKey Ingredients
Oatmeal with BananaOats, banana, honey
Bagel with Peanut ButterWhole-grain bagel, peanut butter
Greek Yogurt with HoneyGreek yogurt, honey, fruit

FAQs – What to Eat Week of Half Marathon

How much should I increase my carbohydrate intake before a half marathon?

In the three days leading up to your half marathon, aim to consume 60-70% of your daily calories from carbohydrates to fill your glycogen stores. Focus on whole grains, vegetables, and fruits to get the most nutrient-dense carbs.

What should I avoid eating before a half marathon?

Avoid high-fiber foods, fatty and greasy meals, and any unfamiliar foods that could upset your stomach. Stick to well-balanced meals you've eaten before to avoid any surprises on race day.

Is it important to drink electrolytes during race week?

Yes, drinking electrolyte-enhanced beverages can help maintain your sodium, potassium, and hydration levels, especially if you’re sweating during your taper runs. Water alone may not replenish the necessary electrolytes lost through sweat.

How many meals should I eat in the days before the race?

It's best to eat smaller, frequent meals every 3-4 hours in the days leading up to the race. This helps keep your energy levels steady without overwhelming your digestive system.

Can I drink coffee before a half marathon?

If you’re used to drinking coffee, having a small cup of coffee before the race is generally fine. Just be mindful of how it affects your digestion and hydration levels, as too much caffeine can dehydrate you.


Conclusion: Fuel Smart for Your Half Marathon Success

Eating the right foods in the week before your half marathon is just as important as your training. Focus on increasing your carbohydrate intake gradually, staying hydrated, and balancing your meals with lean proteins and healthy fats. By sticking to familiar foods, maintaining your hydration, and fueling up with the right breakfast on race day, you'll be ready to hit the pavement and give your best performance.