Using ISOSTAR Nutrition for Half-Marathon and Marathon

ISOSTAR offers ready-made nutrition kits and practical guidance for marathon and half marathon runners. The kits include products for preparing before the race, maintaining energy and hydration during the race, and supporting recovery after the finish.

Choose the Isostar race nutrition kit that suits your distance and goal.

THREE DAYS BEFORE THE RACE

In the final days before the start, the priorities are a tested nutrition plan, enough fluids, and sufficient carbohydrate stores. For longer distances, use Isostar Long Energy Lemon 570g, a carbohydrate drink for prolonged effort. It can be included in your pre-race plan and used during the race if you have already tested it in training. If you want a ready solution for several races or for a team, choose Isostar Long Energy Lemon 570g x3.

RACE MORNING

2-3 hours before the start:

An energy bar is a convenient option when you need an easy-to-plan carbohydrate portion. Choose a flavour you already know: Isostar Energy Bar Cereals Banana 40g, Isostar Energy Bar Cereals Chocolate 35g, Isostar Energy Bar Cereals Multifruits 40g, or Isostar Energy Bar Raisin Cranberry 40g. We recommend eating one bar about 1h 30min before the start and, if needed, a second smaller portion about 45min before the start.

Drink Isostar Fast Hydration Lemon 500ml or Isostar Fast Hydration Orange 500ml together with the bar. Half a litre of ready-to-drink hydration is a practical amount before the start, especially if the first aid station is still several kilometres away. If the weather is hot or the start wait is long, you can top up electrolytes with Isostar Hydrotabs Electrolytes Lemon 90g.

5-15 minutes before the start:

Just before the start, your body is ready for the effort, but nerves and a higher heart rate are already using energy. This is a good moment for a small, fast carbohydrate portion. For shorter distances, choose Isostar Energy Gel Lemon 35g. For longer races or a more intense start, choose Isostar Long Energy Gel Orange 40g or Isostar Long Energy Gel Caffeine Cola 40g, if you have already tested caffeine in training. If you prefer a chewable format, use Isostar Energy Fruit Boost Apricot (10x10g) or Isostar Energy Fruit Boost Strawberry (10x10g).

DURING THE RACE

Every 20 minutes

During exercise, the body needs regular intake of fluids, carbohydrates, and electrolytes. Sip your isotonic drink steadily instead of waiting until you feel very thirsty. For a half marathon and shorter distances, use Isostar Hydrate & Perform Lemon 400g, Isostar Hydrate & Perform Orange 400g, Isostar Hydrate & Perform Grapefruit 400g, or Isostar Hydrate & Perform Cranberry Red fruits 400g. For longer distances and prolonged effort, choose Isostar Long Energy Lemon 570g.

If you need electrolytes without a larger carbohydrate dose, choose Isostar Hydrotabs Electrolytes Lemon 90g. For bottles and aid stations, Isostar Hydrate & Perform Powertabs Lemon Isotonic (10x12g) and Isostar Hydrate & Perform Powertabs Orange Isotonic (10x12g) are also convenient.

10 km and 15 km

During longer efforts, water alone is not enough – energy needs to be topped up regularly. For runners who prefer a smoother energy supply, fruit puree style products such as Isostar Actifood Apple Fruit Gel Energy 90g and Isostar Actifood Exotic Fruit Gel Energy 90g work well. You can take part of a portion after the first 8-10 kilometres, or after about 50 minutes, then continue every 40-45 minutes according to your plan.

For faster energy, use Isostar Energy Gel Lemon 35g, Isostar Long Energy Gel Orange 40g, or Isostar Long Energy Gel Caffeine Cola 40g. If you want to prepare gels for several starts, Isostar Long Energy Gels (Orange / Cola + Caffeine) x12 is a practical choice. For longer distances, combine a drink with gels or a bar such as Isostar Long Energy+ Bar Date Banana Choc 32g. In the final kilometres of a half marathon, if caffeine has already been tested in training, Isostar Energy Shot Caffeine 60ml can be useful. When using caffeine products, remember to drink extra fluids.

21 km and 25 km

In the second half of a marathon, it is important to keep taking in energy before fatigue becomes obvious. If your race intensity allows you to eat solid food, split Isostar Long Energy+ Bar Date Banana Choc 32g into two parts: the first half around kilometre 21 and the second half around kilometre 25. If eating a bar is difficult, stay with drinks and gels – Isostar Long Energy Lemon 570g and Isostar Energy Gel Lemon 35g.

30 km – 35 km

When the so-called wall, or carbohydrate dip, approaches, it is essential to keep taking in fluids and energy regularly. At this stage, gels and drinks are the most practical: Isostar Energy Gel Lemon 35g, Isostar Long Energy Gel Orange 40g, Isostar Actifood Apple Fruit Gel Energy 90g, Isostar Actifood Exotic Fruit Gel Energy 90g, and Isostar Long Energy Lemon 570g. Around kilometre 35, or 30-40 minutes before the finish, marathon runners who have already tested caffeine in training may benefit from Isostar Long Energy Gel Caffeine Cola 40g or Isostar Energy Shot Caffeine 60ml. When using caffeine, drink extra fluids as well.

AFTER THE RACE

After the finish, continue taking in fluids, minerals, carbohydrates, and protein. For a recovery drink, choose Isostar After Sport Reload Chocolate 450g or Isostar Long Energy Recovery Drink Macchiato 450g. If you want a convenient bar after the finish, use Isostar Reload Sport Bar Chocolate 40g or add one of the protein bars: Isostar High Protein 30 Chocolate Crispy Bar 55g, Isostar High Protein 30 Low Sugar Coconut Bar 55g, Isostar High Protein 30 Toffee Crunchy Bar 55g, or Isostar High Protein 30 Vanilla Cranberry Bar 55g. This combination helps cover fluid, energy, and protein needs after a long distance.