Introduction
Running a half-marathon or a 10K requires a unique balance of endurance and speed. Unlike the full marathon, these distances demand less extreme fueling, but nutrition still plays a critical role in performance and recovery. Proper carbohydrate availability, hydration, and recovery strategies can make the difference between finishing strong or fading in the final kilometers. This guide explains how to fuel training, what to eat in the days leading up to the race, and how to optimize race-day nutrition with practical ways to include LAYR’D Whey, Electrolytes, and Creatine for peak performance.
Fueling during training
Training for a half-marathon or 10K increases daily energy demands. Runners should aim for 5–7 g of carbohydrate per kilogram of body weight on moderate training days, and up to 8–10 g/kg during peak weeks (Burke et al., 2011). Carbohydrates are the primary fuel for running, so meals should center on sources like rice, pasta, potatoes, oats, and fruits.
Protein intake should remain consistent at 1.6–2.0 g/kg/day to support muscle repair and adaptation (Morton et al., 2018). Whey protein is ideal post-training due to its fast absorption and high leucine content (Phillips, 2014). Adding LAYR’D Whey Protein after training sessions accelerates recovery and reduces soreness.
Nutrition in the days before the race
For a 10K, normal balanced nutrition is usually sufficient in the days leading up to the race. For a half-marathon, however, mild carbohydrate loading can be beneficial. Consuming 7–10 g/kg/day of carbohydrates for 1–2 days before the race ensures muscle glycogen stores are maximized (Burke et al., 2011).
Fiber intake should be reduced the day before the race to minimize gastrointestinal discomfort. This can be done by swapping whole grains for white rice, pasta, and bread. Light, familiar foods are preferable.
Hydration is equally important. Drinking fluids steadily throughout the day and adding sodium helps improve fluid retention. LAYR’D Electrolytes provide sodium, potassium, and magnesium to optimize hydration without overloading the stomach.
Race-day breakfast
On race morning, aim for 1–3 g of carbohydrate per kilogram of body weight consumed 2–3 hours before the start (Jeukendrup, 2014). A typical meal might include toast with honey and banana, or oatmeal with fruit. Whey protein can be added in moderate amounts for satiety and muscle support, but fat and fiber should be kept low to avoid stomach upset.
Caffeine may also provide an ergogenic boost, as it reduces perceived exertion and improves endurance performance (Grgic et al., 2020). Coffee or a pre-workout drink 45–60 minutes before the race can be effective.
During the race
For a 10K, in-race fueling is usually unnecessary for most runners, though hydration is important in hot conditions. For the half-marathon, carbohydrate intake can improve performance. Studies show that 30–60 g of carbohydrate per hourmaintains blood glucose and delays fatigue (Stellingwerff & Jeukendrup, 2011).
This can come from sports drinks, gels, or chews. Practical strategy: one gel every 30–40 minutes, combined with sips of water or electrolyte drink. LAYR’D Electrolytes can be mixed in a bottle to supply both hydration and minerals.
Recovery after the race
Recovery begins immediately after crossing the finish line. The first priority is replenishing glycogen and repairing muscle. A mix of carbohydrates and 20–40 g of whey protein within the first hour post-race accelerates recovery (Ivy et al., 2002).
Creatine also aids recovery by enhancing cellular hydration and reducing muscle damage markers (Rawson & Volek, 2003). Adding 5 g of LAYR’D Creatine Monohydrate to a post-race whey shake is an efficient way to support muscle repair.
Rehydration should aim for 150% of fluids lost, ideally including electrolytes to restore sodium balance (Shirreffs & Maughan, 1998).
Example routine for race day
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Breakfast (3h before): White toast + honey + banana + small whey shake.
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Pre-race (45min before): Coffee or pre-workout for caffeine boost.
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During race: 1 gel every 30–40 minutes + sips of LAYR’D Electrolytes.
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Post-race: LAYR’D Whey Protein + 5 g Creatine + fruit juice within 30 minutes.
Why choose LAYR’D supplements
A strong race is not just about training. Nutrition determines whether you can access your full potential on the day. LAYR’D Whey Protein speeds up recovery, LAYR’D Electrolytes maintain hydration and performance, and LAYR’D Creatine supports strength and resilience even in endurance events. Together, they give runners the nutritional edge to train harder, race smarter, and recover faster.