How to Fuel During a Half Marathon

5. Drink some calories.

Sugary sports drinks such as Gatorade can act in a similar fashion to gummy candies—enabling a quick burst of glucose in liquid form. Drinks such as these should be used in addition to solid calories for a long-term affect.

However, if you are planning on only drinking calories, you would likely want to try something with more protein, such as Perpetuem, which is meant to sustain you for a longer period of time.

More: How to Adjust Your Nutrition on Race Day

6. Perfect your timing.

If you expect to finish your half marathon in less than two hours, consume 30g to 60g of carbohydrates per hour. This totals to about 120 to 240 calories of carbohydrates.

If your half marathon will last longer than two hours, consume 60g to 90g of carbohydrates per hour.

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