Drink400mlofHIGH5Protein Recoveryassoonasyoufinish.Eatabalancedmealonetotwohourslater.

Good luck!

Nutrition is often overlooked for a half marathon. You will have put a lot into training, so why not put some effort into a basic half marathon nutrition plan that could make your next half the best ever?

1. Keepitlightandhighincarbs,butlowinfatandprotein.Cereals,toastandporridgeareallgood.

2. Themaximumamountofcarbohydrateyoucanabsorbintoyourbloodstreamisabout60gperhour.Soifyoueatbreakfastonehourbeforeyourrun,itshouldcontainaround60gofcarbohydrate.Ifyourbreakfastistwohoursbeforeyourrun,thenincreasethatto120grams,andsoon.Muchmorethanthiscancausestomachupset.

3. Youcandrink500mlofHIGH5EnergySourcetoprovide45gofthesecarbs–hydratingyouatthesametime.

4. Ifyouhavetotravelanydistancetoyourrace,takeaHIGH5EnergyBartoeatontheway.Itprovides43gofcarbohydrateinaneasilydigestibleform.

TakeoneEnergyGel sachet(withcaffeine)anddrink200to300mlofwaterorHIGH5ZERO.

Sub 1:15 runners:TakeoneEnergyGel sachetaround the45-minutemark.

Sub 1:45 runners:TakeoneEnergyGelsachetaround the45-minutemarkandanotherat75minutes.

2 hour plus runners:After40minutes,starttaking EnergyGel sachetandthentakeanothersachetevery30minutesthroughout.UseaHIGH5Gel BelttocarryyourGels.

Yourfluidneedswillvarydependingonhowwarmtheweatherisonracedayandhowmuchyousweat.Takeonwaterortheon-coursedrinkregularly,especiallyifyouarerunningformorethan90minutes.Drinkasmuchasyoucomfortablycan.

10-15 MINS BEFORE THE START

DURING THE RACE

RACE DAY BREAKFAST

FLUIDS

AT THE FINISH

Carbohydrateisyourhighenergyfuel.Depletingyourreserveswillmeanthatyourperformancedropstowardstheendofalongerevent.Youwillhavefeltthisforyourself.ForaPBortomakeyoureventmoreenjoyable,youshouldensurethatyou:

• Startaracewithafullfueltankbycarbo-loading

• Consumecarbohydrateasyouruntotopupyourcarbohydratestores.

RunningcoachNick Anderson from Running With Us says:“Ioftenusedtorun64-65minutehalfmarathonsandwouldtakeacoupleofmouthfulsofgelatabout40minutestohelpwiththefinalpush,especiallycaffeinegels.Fortherecreationalrunnerwhoisoutoncourseforlonger,gelswilldefinitelymaketheirrunmoreenjoyable”.

Carbo-loadingcanincreaseyourbody’sstoreby30%ormore.Followthisthree-stepplantomakesureyourfueltankisfulltothebrim.

1. Reduceyourmileage4to5daysbeforeyourevent.

2. Twodaysbeforeyourevent,increaseyourcarbohydrateintaketo10gramsperkgofbodyweight.Fora70kgrunnerthatwouldbe700gramseachday.Ifthat’stoomuch,thentrytogetascloseasyoucantothatamount.

3. Mostrunnersoftendon’treachtherequiredintake,ascarbohydraterichfoodsarenormallybulky.Toavoidthebulk,drink500mlofHIGH5EnergySourceevery2to3hoursduringthedayandsnackon2or3EnergyBars.Thiswillprovidearound350gofcarbohydrate,yournormaldietshouldprovidetherest.

Followourhalfmarathonnutritionplantofinishstrongandwithasmileonyourface.

CARBO-LOADING THE SIMPLE WAYCARBOHYDRATE

Formoreinformationvisit:www.highfive.co.ukFor beginner to pro

YOUR ADVANCED NUTRITION GUIDE FOR:

Natural protein bar with Goji Berries, Chia Seeds and Brazil Nuts

•12gproteinperbar•GlutenandLactoseFree•Naturalbar.VegetarianSocietyApproved•Noartificialcolours,preservatives

orsweeteners

POST RACE PRODUCT: PROTEINSNACK

A smooth gel with a dash of real juice for a light taste

•Race proven in the World’s toughest competitions

•Real juice flavours for a light refreshing taste

•23g of carbohydrate•Suitable for vegetarians & vegans

ON COURSE PRODUCT: ENERGYGEL