Great video as always! Literally a week ago I run my first half marathon and in 4 weeks I'm planning to run 10K and finally beat 1 hour so I'm happy to see a video about 10K :) After my half marathon last week I know the right breakfast is super important! I ate just some white bread with jam and drunk and isotonic drink (which was 500ml water with 250mg sodium in it like you specified in the video) and I felt really good so I'm planning to do the same before my 10K. Last time I run a 10K race I had white pasta with tomato sauce for breakfast but it seemed not to be the greatest idea because I had stitches so many times during the race. I'm wondering do you maybe have any advice regarding stitches during the race? I'm always trying to breath deeper and it feels it helps a bit but I'm wondering if there are any good solutions to this.
Glad to hear things went so well for you with your half marathon breakfast, and also good luck with the 10km target 😀 Regarding stitches: unfortunately we don't always know the cause of them so it's hard to pinpoint. From a nutrition point of view it's making sure you've optimised breakfast and hydration beforehand, and importantly have given long enough for it to digest. Then my normal suggestion is to make sure you start slower and build into it, as I've found (personally and with runners I've worked with) that starting too fast has a high correlation with getting a stitch!
I understand the importance of carbs to fuel the body but I am currently going through a phase where I just cannot stomach anything sweet anymore ( I overdid it on the gels I guess), any ideas for savoury carb fueling?
@@NutritionTriathlon before and after. I can have some mildly flavoured and less sweet gels like Maurten in my runs, but before and after, I can t eat sweet. And I am fed up with oatmeal, even the texture makes me feel sick now
Hey. I wrote similar in a reply on a different video to you. It's usually important to have carbohydrates before exercise to help top up your body's energy reserves. It's generally the healthier option because otherwise you're putting your body under unnecessary stress. Additionally, carbohydrates support moderate-high intensity exercise, so if your goal is a harder run such as intervals then it's going to help you complete them successfully.
Hi I’m wondering if a white bagel with peanut butter and banana on would be a good breakfast? Thanks a lot, I only ever ran my first 5k without stopping last week so the whole running thing really is new to me but I’m enjoying it a lot!
Great stuff, glad to hear you're getting into running! Yeah, that's a good breakfast! I'd go easy on the peanut butter though because it is a good source of fat. In your usual diet I'd encourage that, but before running that can cause problems during your run!
Run a 10k at noon Saturday. So cup of tea and 2 slices of toast with honey. No to porridge with chia seeds and honey with blueberries. Bring energy drink and sweets consume during the 10k. Take on plenty of water during race. How does that sound. Have whey protein afterwards.
Hey! The slices of toast and honey sound good. Drinks/water/sweets depend on how long you expect the 10km to take. If it's under 90 minutes then you shouldn't need to consume anything during the race as long as you have eaten/drank well beforehand
Hey James, thanks for the video very informative. I know that sodium is very useful for hydration, but recently I got diagnosed of high blood pressure, does that sodium from stuff like LMNT affect my blood pressure?
Hey, great question. The answer is "probably" and context is really important here. If you're taking it within/after exercise for a specific reason eg. Very sweaty/prolonged session then I would argue it's important. If you're using it when you don't really need to, so you're adding extra sodium rather than replacing sodium, that's it's unnecessary and might contribute to a higher blood pressure. Then also important to consider overall diet. What's your intake of sodium like, do you add salt to food etc. It's not a black and white answer but hope that gives you some help
Anywhere between 1g of carbs per kg of bodyweight, up to 4g of carbs per kg of body weight, depending on individual tolerance and how long you have before race start
I walk 60-90 minutes on 6.5 Incline at 3.2 speed almost 6 days a week and I do it fasted. do you think its necessary to eat a breakfast for half marathon????? I feel like I will run better without any food as I do with my walks Infact I would request a dedicated video for this as alot of people do intermittent fasting now.
Honestly yep, I'd recommend breakfast before a half marathon and proper fuelling during it too. Each to their own, but this is the broad advice I would give to anyone. I'll keep your suggestion in mind, thank you! I'll talk about intermittent fasting and running as it does seem popular!
I had half a bottle of an electrolyte drink the night before and the remaining morning of a 10K. Also beat and carrot juice. No stomach issues nor mid race bathroom emergencies. Hew~😂
![Complete Nutrition Guide For A Half Marathon [2024]](http://i.ytimg.com/vi/SyXE3JmXDsM/mqdefault.jpg)
![Complete Nutrition Guide For A Half Marathon [2024]](/img/tr.png)
Great video as always! Literally a week ago I run my first half marathon and in 4 weeks I'm planning to run 10K and finally beat 1 hour so I'm happy to see a video about 10K :)
After my half marathon last week I know the right breakfast is super important! I ate just some white bread with jam and drunk and isotonic drink (which was 500ml water with 250mg sodium in it like you specified in the video) and I felt really good so I'm planning to do the same before my 10K. Last time I run a 10K race I had white pasta with tomato sauce for breakfast but it seemed not to be the greatest idea because I had stitches so many times during the race.
I'm wondering do you maybe have any advice regarding stitches during the race? I'm always trying to breath deeper and it feels it helps a bit but I'm wondering if there are any good solutions to this.
Glad to hear things went so well for you with your half marathon breakfast, and also good luck with the 10km target 😀
Regarding stitches: unfortunately we don't always know the cause of them so it's hard to pinpoint. From a nutrition point of view it's making sure you've optimised breakfast and hydration beforehand, and importantly have given long enough for it to digest.
Then my normal suggestion is to make sure you start slower and build into it, as I've found (personally and with runners I've worked with) that starting too fast has a high correlation with getting a stitch!
Hey James, thank you for your Videos. They are very helpfuel for me. Greets from Germany
My pleasure, glad to help 😀
I understand the importance of carbs to fuel the body but I am currently going through a phase where I just cannot stomach anything sweet anymore ( I overdid it on the gels I guess), any ideas for savoury carb fueling?
I know that feeling! Just to double check, are you talking about during exercise or before/after?
@@NutritionTriathlon before and after. I can have some mildly flavoured and less sweet gels like Maurten in my runs, but before and after, I can t eat sweet. And I am fed up with oatmeal, even the texture makes me feel sick now
I am just a beginner. Can you please help me. Which are perfect carbohydrate food before and after race.
Hey! Try this one for food before a race:
th-cam.com/video/KzBXYFXC_FU/w-d-xo.html
Try this for recovery:
th-cam.com/video/zGDAGfHmqqs/w-d-xo.html
@@NutritionTriathlon Thank you Sir for your help. I will defenetly follow it.
Hi James, so we forget about using any gels? I was planing to have one 15 mins before the start of the race and I'll try to run a 42 min 10k
Yeah, no need to have a gel beforehand if you're running it in that time!
@@NutritionTriathlon Thanks for taking the time to answer!!
i wake up at 7 am and go for a run at 7:30. why should i include a breakfast ? just to wake up at 5 am instead of 7am, to have time for digestion
Hey. I wrote similar in a reply on a different video to you. It's usually important to have carbohydrates before exercise to help top up your body's energy reserves. It's generally the healthier option because otherwise you're putting your body under unnecessary stress. Additionally, carbohydrates support moderate-high intensity exercise, so if your goal is a harder run such as intervals then it's going to help you complete them successfully.
You can train your stomach.
Cheers James !
You're welcome 😀
Hi I’m wondering if a white bagel with peanut butter and banana on would be a good breakfast? Thanks a lot, I only ever ran my first 5k without stopping last week so the whole running thing really is new to me but I’m enjoying it a lot!
Great stuff, glad to hear you're getting into running!
Yeah, that's a good breakfast! I'd go easy on the peanut butter though because it is a good source of fat. In your usual diet I'd encourage that, but before running that can cause problems during your run!
Run a 10k at noon Saturday. So cup of tea and 2 slices of toast with honey.
No to porridge with chia seeds and honey with blueberries.
Bring energy drink and sweets consume during the 10k. Take on plenty of water during race.
How does that sound. Have whey protein afterwards.
Hey! The slices of toast and honey sound good. Drinks/water/sweets depend on how long you expect the 10km to take. If it's under 90 minutes then you shouldn't need to consume anything during the race as long as you have eaten/drank well beforehand
So I ran 10k In 57 mins. Took 5 mins off my 10k In Apr.
Amazing! Congrats 😀 are you pleased?
@NutritionTriathlon thanks I'm pleased with time. Glad I went under hour and I sprinted to line. Encountered 2 hills on the course and got through it.
Thoughts on having beans on toast for a pre race breakfast?
Not ideal. Beans are a fibrous food that are notoriously hard to digest. I would avoid them completely in the pre-race period
@@NutritionTriathlon great thanks for the reply! I’ve got my first 10k coming up next week
Awesome, good luck and enjoy it! Let me know how you get on
@@NutritionTriathlon Avoided the beans and completed my first 10k today. Thanks for the advice!
Hey James, thanks for the video very informative. I know that sodium is very useful for hydration, but recently I got diagnosed of high blood pressure, does that sodium from stuff like LMNT affect my blood pressure?
Hey, great question. The answer is "probably" and context is really important here. If you're taking it within/after exercise for a specific reason eg. Very sweaty/prolonged session then I would argue it's important. If you're using it when you don't really need to, so you're adding extra sodium rather than replacing sodium, that's it's unnecessary and might contribute to a higher blood pressure.
Then also important to consider overall diet. What's your intake of sodium like, do you add salt to food etc. It's not a black and white answer but hope that gives you some help
How many grams of carbs do you recomend for the breakfast?
Anywhere between 1g of carbs per kg of bodyweight, up to 4g of carbs per kg of body weight, depending on individual tolerance and how long you have before race start
I walk 60-90 minutes on 6.5 Incline at 3.2 speed almost 6 days a week and I do it fasted. do you think its necessary to eat a breakfast for half marathon?????
I feel like I will run better without any food as I do with my walks
Infact I would request a dedicated video for this as alot of people do intermittent fasting now.
Honestly yep, I'd recommend breakfast before a half marathon and proper fuelling during it too. Each to their own, but this is the broad advice I would give to anyone.
I'll keep your suggestion in mind, thank you! I'll talk about intermittent fasting and running as it does seem popular!
👉 Boost your recovery with my free recovery nutrition guide! 💪
nutritiontriathlon.com/recovery-nutrition
Plain pasta?
Plain pasta works well, yep!
just do an aglio olio for some flavour
I had half a bottle of an electrolyte drink the night before and the remaining morning of a 10K. Also beat and carrot juice. No stomach issues nor mid race bathroom emergencies. Hew~😂
Nice work!
Dr Pepper for better prepper
🤯
A nice hot tea?
Weetabix :D
If it works for you! 🙂
Very bad video just skip this to everyone total time wasting
Why? Happy to hear your feedback so that I can improve! ☺️