What I’m eating before the Noosa Half Marathon, including carb loading tips, race week snacks, and practical sports nutrition advice from a Dietitian.
Introduction
This weekend I’m running the Noosa Half Marathon 👟
Last year I completed the full marathon at Noosa, which required a much larger carbohydrate load. This year for the half marathon, the focus is still heavily on carbohydrates, just with slightly less overall volume.
One of the biggest misconceptions around race week nutrition is that it has to look “clean,” ultra-healthy, or low sugar. In reality, sports nutrition is about giving your body accessible fuel to support performance, recovery, and energy availability.
Yes… this includes:
- LCM bars
- Pikelets
- White bagels
- Juice
- Full sugar lemonade
- Lollies
- Wraps
- Lower fibre foods
Why Carb Loading Matters
Carbohydrates are the body’s preferred fuel source during moderate to high-intensity exercise. They are stored as glycogen in the muscles and liver, which becomes one of your main energy sources during a half marathon.
If glycogen stores are too low going into race day, runners may notice:
- Heavy legs
- Early fatigue
- Poor recovery
- Increased perceived effort
- Reduced performance
This is why increasing carbohydrate intake in the 24–48 hours before a race can help optimise energy stores and support endurance performance. However, HOW much you need is very individualised.
Why Lower Fibre Foods Are Often Intentional
Many runners are surprised that dietitians often recommend lower fibre foods before races.
This is because too much fibre immediately before endurance events may increase:
- Bloating
- Cramping
- Urgency
- Gastrointestinal discomfort
That doesn’t mean fibre is unhealthy, it’s incredibly important for overall gut and long-term health. But race week nutrition is about context and temporarily prioritising:
- Easy digestion
- Rapid carbohydrate availability
- Gut comfort
- Glycogen storage
What I’m Eating This Week
Easy Carbohydrate Options
- Bagels with honey or jam
- Pikelets
- Rice cakes
- LCM bars
- Fruit straps
- Pretzels
- Wraps
- White toast
Fluids & Hydration
- Electrolytes
- Juice
- Water
- Full sugar lemonade
Hydration starts well before race morning, especially in warmer conditions.
Protein still matters too, so I’m continuing to include yoghurt, milk, tuna, eggs, chicken, and smoothies across the day to support recovery and satiety.
A Reminder About Race Nutrition 🤍
The best race nutrition plan is one that is:
- Practised in training
- Individualised to your needs
- Supports both performance and gut comfort
What works for one runner may not work for another, especially when it comes to carbohydrate tolerance, hydration, and gut symptoms.
If you’re unsure how much carbohydrate you need, struggling with gut issues while running, or wanting support with race fuelling strategies, individualised sports nutrition guidance can make a huge difference.
📍 In-person & online consultations available
🌐 Dietitian Central Coast
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Dietitian Paris Mooney
