Optimal Nutrition Strategies: Pre-Race and On-Course Fueling at the 3M Half Marathon

Maximize Your Performance with GU’s Expert Nutrition Planning

Months of training lead up to your pursuit of a personal best at the 3M Half Marathon. To support your efforts, GU Energy Labs, the Official Energy Gel and Chew of the 3M Half Marathon, offers scientifically designed products to boost your energy levels when you need it most.

Revitalize at the GU Energy Zone at Mile 7

Be sure to visit the GU Energy Zone at Mile 7 for a burst of energy! Here, you’ll find GU gels and chews:

• Strawberry Chews (with caffeine)
• Lemon Sublime Gel (caffeine-free)
• Chocolate Outrage Gel (with caffeine)
• Salted Watermelon Gel (with caffeine)

Remember, your pre-race preparation is just as crucial as your race-day strategy. Let’s explore some tips to optimize your performance.

Fueling Tips Before Your Half Marathon

In the week leading up to the race, focus on hydrating and increasing your calorie intake, especially carbohydrates. Hydration is key – You can supplement your water intake with nuun hydration, available at all aid stations, to make sure you are getting the electrolytes your body needs to be sufficiently hydrated come race morning.

The Science of Carb-Loading

The Mayo Clinic recommends starting carb-loading a week before the event, increasing your carbohydrate intake to 8 to 12 grams per kilogram of body weight. When you combine carbohydrate loading and tapering your workouts, you can store more energy in your muscles which will give you more energy sources during your event.

Carbohydrate-Rich Foods to Consider:

• One slice of bread
• A 6-inch tortilla
• 1/2 cup mashed potatoes or 1/2 medium baked potato or sweet potato
• 1/3 cup rice
• One small apple or two tangerines
• 2 tablespoons raisins
• 1/2 cup orange juice
• 3 cups green beans
• 1 1/4 cup milk or yogurt

On race morning, aim to eat 2-3 hours before starting to avoid a heavy stomach. If you oversleep, opt for a lighter meal with liquid or gel carbs.

On Course Fueling: Personalize Your Nutrition Plan

We understand that planning your race nutrition can be daunting, so we recommend utilizing the GU Half Marathon Nutrition Planner. This tool helps you customize your nutrition plan based on various factors like your body size, the race’s intensity, and personal preferences.

Here’s how to use GU’s Nutrition Planner

1. 1. Pick your goal finishing time and find out what your average pace will be
   2. Use the table to determine your total nutritional need for the event
   3. Mix and match your favorite products and flavors, then calculate your totals
   4. Make sure your plan meets your body’s demand for each nutritional element

 

As you count down the days to the 3M Half Marathon, remember that your nutrition is as vital as your training. By following these guidelines and tailoring them to your personal needs, you’ll step up to the starting line with confidence, knowing you’re well-prepared to tackle every mile. Whether it’s your first half marathon or you’re a seasoned pro aiming for a new record, the right nutrition strategy can make all the difference.

We’re thrilled to support you on this journey and can’t wait to cheer you on as you cross that finish line. Remember, the 3M Half Marathon isn’t just about reaching the finish line – it’s about the exhilarating experience, the personal achievements, and the story you’ll tell after conquering those 13.1 miles.

Here’s to a race filled with energy, strength, and unforgettable moments. See you at the finish line!