The half marathon sits in an interesting nutritional gray zone. Long enough that glycogen depletion is a real risk for many runners. Short enough that the complex fueling strategies of the marathon aren't necessary.
The problem is that most runners either treat it exactly like a marathon – overthinking the preparation – or dismiss the nutrition entirely because it's "only a half." Neither approach is right.
Why Glycogen Still Matters at Any Half Marathon Pace
A common misconception is that carbohydrate loading only matters for events over 90 minutes. That threshold comes from research on moderate-intensity exercise, where glycogen depletion is gradual. A half marathon is not moderate intensity. Whether you're finishing in 1:25 or 2:10, you're running at a high relative effort – and at high intensity, carbohydrate is overwhelmingly the dominant fuel. [1]
You track your miles.
We'll handle the meals.
Faster runners deplete glycogen faster due to higher absolute workloads, which means starting with full stores matters just as much below 90 minutes as above it. Slower runners spend longer on their feet, which erodes stores over time. Either way, arriving at the start line with fully loaded glycogen gives you a buffer that pays off in the final 5km when most half marathon performances are won or lost.
Research consistently shows a 2 to 3 percent performance benefit from carbohydrate loading for endurance events – and for a runner finishing in 1:45, that's around 3 minutes. [1]
The Pre-Race Week
You don't need a week-long protocol. A 2 to 3-day loading phase is enough – long enough to meaningfully increase glycogen stores, short enough to avoid the bloating and heaviness that comes from overdoing it. [2]
The target is 8 to 10 grams of carbohydrate per kilogram of body weight per day. For a 70kg runner, that's 560 to 700 grams of carbs daily – substantially more than a typical training day. The key is to reduce fat and fibre to make room, not pile more food on top of your normal intake.
What you eat matters alongside how much. White rice loads glycogen faster than pasta or whole grains because its higher glycemic index produces a stronger insulin response, accelerating glycogen synthesis. [2] For a half marathon, this distinction is less critical than for a full marathon – you have more flexibility. The most important thing is hitting the carbohydrate target with familiar foods that sit well with you.
The night before, a simple carb-forward dinner works well. The Classic Marinara Spaghetti is a reliable option, but the shrimp pasta is worth considering if you want something a bit more complete – protein alongside the carbs, without the heaviness of a heavier sauce:
Classic Marinara Spaghetti
Lemon Butter Linguine with Shrimp
Race Morning
Eat 2 to 3 hours before your start. For a 70kg runner, aim for somewhere between 70 and 140 grams of carbohydrate – 1 to 2 grams per kilogram of body weight. Most runners find 100 grams a practical and comfortable target: enough to top up liver glycogen without starting the race feeling heavy. The higher end makes more sense if you're running a longer half or haven't eaten much the evening before. Keep fat and fibre low, and stick to food you've eaten before long training runs. Race morning is not the time for experimentation. To give you an idea of what hitting that target looks like in practice:
The Maple Banana Overnight Oats deliver 78 grams of carbohydrate per jar – add a banana on the side and you're comfortably at 100 grams without feeling stuffed:
Maple Banana Overnight Oats
The Banana Oat Pancakes come in at 35 grams per batch – lighter, which works well if your stomach is unsettled before a race. Pair with a drizzle of maple syrup and a piece of fruit to push toward 70 to 80 grams total:
Banana Oat Pancakes
The Rice Pudding is a reliable higher-carb option at 58 grams per jar, easy on the stomach and portable if you're racing away from home:
Rice Pudding
If you're running at first light and can't eat 2 to 3 hours out, a smaller snack 45 to 60 minutes before works – a banana, a rice cake with honey, or a handful of dates. Enough to top up blood glucose without anything sitting heavily during the warm-up.
During the Race
For sub-90-minute runners, a single gel or real-food equivalent around 40 to 45 minutes in is sufficient – enough to maintain blood glucose in the final stretch without overloading the gut. For runners finishing between 1:30 and 2:30, aim for 30 to 45 grams of carbohydrate per hour, taken in 2 to 3 small doses from about 30 to 40 minutes in.
The Homemade Honey & Banana Energy Gel is a clean, portable option that travels easily and absorbs well at race pace:
Homemade Honey & Banana Energy Gel
The Medjool Date & Sea Salt Chews work well too if you prefer something to chew:
Medjool Date & Sea Salt Chews
If you tend to sweat heavily or race in warm conditions, the Maple Lemon Electrolyte Drink bridges hydration and fuel:
Maple Lemon Electrolyte Drink
Whatever you choose, practice it in training. The gut adaptations that prevent mid-race stomach issues come from repetition, not from picking the right brand on race morning.
After the Race
Recovery from a half marathon is faster than from a full marathon – you haven't depleted glycogen as completely and the muscle damage is less severe. But the same biological window applies: carbohydrates and protein within 30 to 60 minutes after finishing gives your body what it needs to begin repairing and replenishing.
You'll likely feel more like eating than after a full marathon, which makes this easier. A recovery meal combining a carbohydrate source with quality protein is ideal:
Salmon Poke Bowl
Tart Cherry Smoothie
The Short Version
Load for 2 to 3 days beforehand with familiar, carbohydrate-forward meals. Eat a solid pre-race breakfast 2 to 3 hours before the start. Take 1 to 2 fuel servings during the race from around 30 to 40 minutes in. Eat a proper recovery meal within an hour of finishing.
The half marathon rewards consistent training nutrition and a sensible race-week plan. The good news is it doesn't require the logistical complexity of the marathon – a few clear habits, practiced in training, is enough to get everything right on the day.
Fuel.fit tags every recipe by training context – pre-run, during-run, and recovery – so whatever distance you're racing, you can build your plan around food that actually works.
Sources
[1] Hawley JA, Schabort EJ, Noakes TD, Dennis SC. Carbohydrate-loading and exercise performance: an update. Sports Med. 1997;24(2):73-81.
[2] Jia S, Zhao H, Li Z, et al. A review of carbohydrate supplementation approaches and strategies for optimizing performance in elite long-distance endurance. Nutrients. 2025;17(5):918.
