You might think about the average time for a half marathon or you may think about diet training for a half marathon in your city. Indeed, there are many aspects to be aware of in your plan to become a healthy athlete.
Further, you are looking at this because you are interested in making good times for half marathon in your area. You don’t want to go around wondering how longs a half marathon, like other folks who may be starting their journey.
Nutrition is often ignored among many half marathoners. However, you must appreciate that you have put a lot of time, energy, and resources into training, so why shouldn’t you put the same effort into a nutrition plan that will make your half marathon race the best experience ever?
Adopting a meal plan for the half-marathon race ahead will help you ensure that you are well-fueled to reach your aim, whether crossing the finish line or attaining a PB. Here is the proven half marathon meal plan that will help you achieve your goal.
Your half marathon meal plan must consist of plenty of carbohydrates. In essence, carbs will be the primary energy source you will need to sustain you to the finish line in a half marathon. Athletics experts recommend starchy plant foods and natural sugars derived from fruits and vegetables as the carbohydrates for your half marathon.
Be keen to include a variety of grains in your half marathon meal plan. Don’t forget to include whole grains like basmati rice, brown rice, quinoa, rye bread, and oats. Similarly, you may include starchy vegetables like butternut squash, sweet potatoes, and white potatoes as part of your carbs to provide you with energy.
#2 Include proteins in your meal plan
Be sure to include plant or animal proteins in your meal plan. Remember, 15-20 percent of your calories must be derived from proteins. Protein is meant to support your immune system and help your muscles recover from the intense training sessions.
Similarly, feeding on protein alongside carbohydrates will help you avoid blood spikes and encourage a steady energy output during the day. You may opt for yogurt, meat, milk, fish, pulses, cheese, and seeds as your protein sources. However, your choice should be controlled by your individual dietary preferences.
You may also opt for protein powders mixed with your recovery drinks any moment you go for a long run or on a half marathon day. Plant protein powders may also come in handy if you are a vegan who wants to supplement your diet.
#3 Increase your veg and fruit intake
Yes, vegetables are healthy and they are great for you. Many people are not aware of the various benefits present with this and they may choose to go in another direction with their food.
That would be a mistake.
Apart from the starchy veggies, you must aim at eating four to five vegetables daily when preparing a half marathon meal plan. You won’t go wrong when you choose colorful salads and leafy greens. Also, eat four to five fruit pieces (different) a day. The veggies and fruits will supply you with a range of antioxidants and vitamins to reduce your risk of illness.
#4 Healthy fats
Things like oily fish, nuts, olive oil, seeds, and avocado can be excellent sources of healthy fats. Remember, 25 to 35 percent of your caloric supply should be derived from fat. Many people are not aware of the benefits of healthy fats. If you are interested in these good fats, remember that you can buy them in bulk at bulk centers.
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