Half Marathon Nutrition Plan
|August 30, 2012||Food, Half Marathon Training, Running|
Good morning, folks. This post is going to focus on my half marathon nutrition plan, what I plan to eat and drink and tips for you. First I want to talk about my plans for today. It’s a bit different than most days.
First off, the weather right now is in the 50s. I don’t think I’ve seen it that low since the spring! This kind of changes my plans for my day a bit.
I took the day off from my 9 to 5 job today so I could take some time for myself to just have a day off. It seems like every time I take a day off I am sick. BLEH. My plan for today is to catch up on freelancing articles, run 3 miles for my Day 4 workout of my half marathon training, read some library books and prepare some posts for next week.
I was going to go for a run later on in the afternoon, but I might actually go before lunch while the weather is picture perfect!
Wednesday’s Recap – Day 3
Yesterday’s run was 3 mi. After work, instead of walking to the gym and running on the treadmill, I did my run outdoors for some hill training in my neighborhood. The temperature when I went out was in the high 70s, so it wasn’t too hot or humid. The air was actually kind of brisk while I was in the shade.
It wasn’t the easiest run. I felt a bit sluggish with heavy legs again. You might remember that my run from Tuesday felt the same way. I really need to start focusing on nutrition for my training as well as simply following the running plan.
Half Marathon Nutrition Plan *
Maybe having a lot of pumpkin ale isn’t the best choice,
but I can have some in moderation this season!
To hopefully kick start my training, I’ve decided to really focus on what I’m putting into my body. My lunches of peanut butter and jelly sandwiches at noon probably are not helping me feel energized during my 6pm run.
Carbohydrates – 50% of total calories
Carbs that are rich in fiber and have a high water content keep you feeling full longer. For my next grocery trip, these are the carbs I will be throwing into my cart.
- Green beans
Proteins – 25% of total calories
Protein helps maintain muscle integrity. For my training, 25 percent of my calories will be coming from lean protein.
- White fish
- Egg whites
- Tuna fish
- Cottage cheese
Fats – 25% of total calories
Good fats help slow digestion and also make you feel full.
I’ll be integrating 3 snacks throughout my day to round out 6 healthy, small meals daily.
I’m not going to have a strict “diet” for my half marathon training, but instead going to use my current lifestyle and make minute changes. For instance, instead of eating sugary cereal late at night I plan to snack on nuts or cottage cheese for a healthy alternative.
* I am not a registered dietitian. Please do not take my advice without consulting your doctor. All information was found via Runner’s World.
Talk to Me
- What types of foods do you like to eat during long distance race training?
- What types of foods have you entirely eliminated during race training?
- Any tips for new half marathoners?