Fueling up for a Half Marathon: The Best and Worst Foods to Eat

Whether you’re a novice runner or an experienced marathoner, fueling your body correctly is essential for getting through a half marathon. The right foods can make a world of difference when it comes to giving you enough energy and endurance to get through all 13.1 miles. With that in mind, let’s look at some of the best and worst foods to eat while training for a half marathon! 

The Best Foods for Half Marathon Training 

One of the most important things when it comes to fueling your body is eating complex carbohydrates. Complex carbs are especially important on days before long runs as they provide your body with sustained energy throughout the run. Some great complex carb options include sweet potatoes, whole grains like quinoa or oats, and legumes such as lentils or black beans. Eating protein with these carbs can also help your muscles recover after the run and prevent muscle soreness during your next training session. 

Another great food for runners is honey! Honey is full of antioxidants and contains natural sugar that can give you an extra boost in energy when you’re running long distances without burning out quickly. A great way to get some honey into your diet is with a Honey Stinger waffle snack or bar-trust us, they’re delicious! 

In addition, bananas are another great food that can provide lasting energy throughout your run. Packed with potassium and complex carbohydrates, bananas will give you an energy boost without weighing you down. A medium banana contains approximately 105 calories and 8 percent of the recommended daily intake of dietary fiber – making them perfect for pre-run fuel up! 

 The Worst Foods for Half Marathon Training 

We all know that junk food should be avoided while training, but there are some other types of food that may seem healthy but can actually have an adverse effect on our performance during a half marathon. For example, fatty foods like fried chicken or french fries contain saturated fats which can cause us to feel weighed down and tired while running. Additionally, sugary drinks such as soda or sports drinks can cause our blood sugar levels to spike then crash quickly leaving us feeling exhausted and unmotivated during our runs. 

With so many options available these days it can be hard to know what kinds of foods are best for fueling up before a half marathon. Stick with complex carbohydrates like whole grains, nuts, and fruits that provide steady sustained energy throughout the duration of the run–and never forget about Honey Stinger snack bars! Avoid sugary snacks and heavy greasy foods if possible; they won’t do much to help you reach the finish line faster (and may even make things more difficult!). Proper nutrition is key when training for any race–so make sure you fuel up right! Be sure to register for the Platte River Half Marathon or Relay before prices increase on January 1st!