Having the right nutrition plan before, during, and after a half marathon is essential for achieving your best performance and recovering well.

Fueling your body correctly is the key to reaching your race goals. What you eat in the days leading up to race day and on the day itself can greatly impact how you perform and recover. Experts from Outside Magazine have shared six top tips on nutrition and energy fueling for half marathon runners.

Plan Ahead – Start Fueling Early

Don’t wait until race day to think about fueling your body. In the week before your half marathon, increase your calorie intake by adding both carbohydrates and protein to your meals. Starting your race with plenty of stored carbohydrates can boost your endurance and overall performance. To do this, make sure to include whole grains, starchy vegetables, and fruits in your diet during the week before the race. Eating more in the days leading up to the race naturally raises your protein levels too.

Schedule Your Main Meal

A common mistake is to wait until the night before the race to have your big meal. Instead, consider making lunch the main meal the day before your race. This gives your body plenty of time to process the nutrients, reducing the chance of stomach problems and even helping you sleep better. While pasta is often hailed as a top choice, eating it for lunch rather than dinner—and keeping your dinner light—can work wonders.

Nutrition on Race Day

What you eat on the day of the race is just as important as your meals in the days leading up to it. Two to four hours before the race, opt for simple carbohydrates and proteins, and stay well-hydrated with water or sports drinks. Avoid high-fiber foods, fatty meals, or anything new that might upset your stomach. Good options include toast, bagels, cereals, fruits, and a small amount of peanut or almond butter, low-fat cheese, low-fat milk, or a fruit smoothie.

About one hour before the race, limit yourself to moderate water intake along with sports drinks, energy gels, or energy chews.

Fueling During the Race

During the race, aim to consume 30-60 grams of carbohydrates every hour. Energy gels and chews are great for boosting your carbohydrate levels without upsetting your stomach. If you prefer not to carry gels, check the race organizer’s website to see what they’ll have available at the refreshment stations. This way, you can stay consistent with what you’ve been training on.

If you’re allowed to have someone with you, consider bringing along bananas, orange segments, granola or fig bars, or dried fruit. Make sure to alternate between water and sports drinks every 15 minutes to restore fluids and electrolytes. However, be cautious not to get too much sodium from sports drinks or too much water from plain water alone.

Post-Race Recovery

After the race, quickly replenish your body with a mix of high-carbohydrate and moderate-protein foods. Look for options at the finish line that provide simple carbohydrates for a quick energy boost and complex carbohydrates to balance your insulin levels. Your body will have nearly exhausted its carbohydrate stores, so refueling quickly is crucial. Good post-race options include bananas, fruits, yogurt, milk, muffins, and bagels.

Right after finishing the race, have a full meal that includes lean protein, complex carbs, and a little healthy fat. Your body needs these calories and nutrients to start repairing any muscle damage and speed up recovery.

Hydrate Properly After the Race

Hydration is just as important as food after running a half marathon. Be sure to drink sports drinks or other beverages that contain both electrolytes and nutrients along with water. Drinking only water might dilute your blood and increase the risk of water overload. Good post-race drink options include sports drinks, soft drinks, juices, or even chocolate milk.

Training hard combined with a proper nutrition plan before, during, and after the race will help you achieve a successful half marathon and recover quickly.