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                                                        TEAM EAS  HALF MARATHON NUTRITION AND TRAINING PLAN
                                                        Running a half marathon requires proper nutrition strategies to fuel your 
                                                        performance in addition to the physical training.
                                                YOUR NUTRITION GUIDE
                                                Here are some fueling tips to help as you train, race, and recover 
                                                                                                                   ™
                                                from your race by the performance nutrition experts at EXOS .
              ACHIEVE MORE WITH EXOS Get higher levels of success with help from EXOS. They design and deliver health and 
              performance game plans to guide you. EXOS supports elite athletes around the world, including Olympic and world 
              champions, utilizing a unique and proven methodology around mind-set, nutrition, movement, and recovery.
                   CARBOHYDRATES 
              You need 6-10 grams per kilogram of body weight. To meet your carbohydrate needs, use these tips:
                Come back to earth. Choose the least processed                    Eat a rainbow often.  
                forms of foods, including fruits, vegetables, whole               Eat fruits or vegetables at each meal.  
                grains, and other high-fiber carbohydrates.                       Aim for three colors at each meal or snack.
                   FAT                                                              PROTEIN
              Aim for 1 gram of fat per kilogram of body weight.                Eat 1.2-1.4 grams of protein per kilogram of body 
              When choosing fats, think about eating fats that give             weight. Remember: The fewer legs, the better. Include a 
              back. Include healthy fats, like olive oil, nuts, natural nut     lean protein source with each meal.
              butters, seeds, avocados, fish, flaxseed, and chia seed, 
              in your diet.
                                                                         HYDRATION
                                              PRE-RACE FUEL AND HYDRATION – MAXIMIZE POTENTIAL
                           Time Before Race                         Hydration Strategy                         Fueling Strategy
                               3-4 hours                            17-20 oz (8-12 gulps)                 Bagels, fruit (dried or fresh),  
                                                                                                              nuts, eggs, oatmeal
                               1-2 hours                             7-10 oz (4-6 gulps)                 EAS Lean 15 Bar, small banana
                            15-30 minutes                            7-10 oz (4-6 gulps)                Energy gel or chew (if tolerable)
              RACE FUEL AND HYDRATION – MAINTAIN PERFORMANCE
              Consume 30-60 grams of carbohydrates per hour of activity. If you’re mixing a variety of sugar sources – fructose, 
              glucose, maltodextrin – you may be able to tolerate more carbohydrates. Fueling options include: gels, chews, 
              powders, and food in correct amounts.
              POST-RACE FUEL – REBUILD, REFUEL, REHYDRATE
              A recovery product or food combination that has a 3:1 or 4:1 ratio of carbohydrates to protein is suggested. When 
              choosing post-race recovery options, you’ll want 0.8 grams of carbohydrate per kilogram of body weight and 0.4 
              grams of protein per kilogram of body weight. A protein shake, such as EAS Myoplex Lite ready-to-drink, is also a 
              good source to help muscles recover and refuel.
                                                                     ®
                                                         TEAM EAS  HALF MARATHON NUTRITION AND TRAINING PLAN
                                                         Running a half marathon requires proper nutrition strategies to fuel your 
                                                         performance in addition to the physical training.
                                                    YOUR TRAINING PLAN
                                                                                                                   ™
                                                    Use the exercises below, provided by the experts at EXOS , 
                                                    to power your training and prevent aches and pains.
              PILLAR PREPARATION 
                Trigger Ball: Arch Roll   Foam Roll: IT Band       Bent-Leg Hamstring          Glute Bridge -          Front Pillar with  
                                                                         Stretch                 Marching             Diagonal Arm Lift
               1 x 30 seconds each      1 x 45 seconds each      1 x 3 each               1 x 6 each               1 x 4 each
               + Focus on sore spots    + Focus on sore spots    + Actively move leg      + Maintain tight torso   + Maintain tight torso
               + Apply more pressure  + Apply more pressure  through range of             + Keep hips square       + Keep shoulders and 
               for added benefit        for added benefit        motion                   + Maintain hip position  hips square
               + The more uncomfort-    + The more uncomfort-    + Assist stretch by      as you alternate legs
               able, the more work      able, the more work      gently pulling thigh 
               that area needs          that area needs          with hands
              MOVEMENT PREPARATION 
                  Forward Lunge Elbow to        Inverted Hamstring Stretch               Leg Cradle               Pillar Bridge - Marching
                           Instep
               1 x 30 seconds each             1 x 45 seconds each             1 x 3 each                      1 x 6 each
               + Keep back leg straight        + Keep front knee slightly      + Keep body weight over arch  + Keep toes pull toward shin
               + Keep body long                bent                            of foot                         + Push foot fully through 
               + Keep hips square              + Maintain tight torso          + Stand tall with chest up      ground to extend your hips
                                               + Bend at the hip               + Push into ground with         + Drive opposite elbow back 
                                                                               support leg                     as you attack the ground
              STRENGTH TRAINING
                       TRX Push-Ups                 Romanian Deadlift -              Seated Pull-Down            Lateral Lunge - Dumbbell
                                                  2 Arm / 1 Leg Dumbbell
               3 x 10-12 reps                  3 x 6-8 reps each leg           3 x 10-12 reps                  3 x 6-8 reps each leg
               + Maintain tight torso          + Keep front knee slightly      + Initiate movement with        + Keep body weight over 
               + Keep body in straight line    bent                            shoulder blades, not arms       arches of feet
               from ears to ankles             + Bend at the hip               + Don’t rock torso forward or   + Keep toes pointed straight 
                                               + Push into the ground to       backward during exercise        ahead
                                               come back to the top            + Don’t allow back to arch      + Initiate movement with your 
                                                                                                               hips
              REGENERATION
                       Foam Roll: Calf             Foam Roll: Hamstring         Foam Roll: Quad/Hip Flexor           Foam Roll: Glutes
               1x30 – 45 seconds each          1x30 – 45 seconds each          1x30 – 45 seconds each          1x30 – 45 seconds each
               + Focus on sore spots           + Focus on sore spots           + Focus on sore spots           + Focus on sore spots
               + Apply more pressure for       + Apply more pressure for       + Apply more pressure for       + Apply more pressure for 
               added benefit                   added benefit                   added benefit                   added benefit
               + The more uncomfortable,       + The more uncomfortable,       + The more uncomfortable,       + The more uncomfortable, 
               the more work that area         the more work that area         the more work that area         the more work that area 
               needs                           needs                           needs                           needs