HIGH5 Nutrition Partner
Brighton Half Marathon Race Day Nutrition Guide
Nutrition is often overlooked for a half marathon. You’ll have put a lot of time and effort into your training, so why not put a little thought into a simple race-day nutrition plan that could help make the Brighton Half Marathon your best one yet?
Carbohydrate
Carbohydrate is your body’s high-energy fuel. When your reserves start to run low, performance can drop noticeably towards the latter stages of a longer event — something many runners will have experienced first-hand.
To make your run more enjoyable, or if you’re chasing a PB along Brighton seafront, aim to start the race with a full fuel tank by carbohydrate loading in the days beforehand and topping up with carbohydrates on race day.
Follow this half marathon nutrition guide to help you finish strong — and with a smile on your face.
Race Day Breakfast
Breakfast should be light and high in carbohydrates. Popular options include porridge, peanut butter on toast, or pancakes — all of which provide energy without feeling too heavy.
Aim to drink around 500ml of energy drink with breakfast to top up your carbohydrate stores and start the day well hydrated. An energy bar eaten on the way to the start can also be a convenient final top-up.
10 to 15 minutes before the start
Sip 200ml of water if possible to begin the final stages of hydration before the gun goes. This helps ensure you start the race feeling comfortable and well prepared.
During the race
At the Brighton Half Marathon, energy drink will be available in cups at on-course drink stations, but energy gels are not provided, so it’s important to plan accordingly.
- Sub 1:15 runners
You may not need additional fuel beyond the on-course energy drink. Take small sips at drink stations as needed. - Sub 1:45 runners
Use the on-course energy drink regularly, especially from around the 45-minute mark, taking small, frequent sips rather than large gulps. - 2 hour plus runners
Begin taking on energy drink from around 40 minutes into the race and continue to sip at each available station to help maintain energy levels through the second half of the course.
Caffeine
A moderate dose of Caffeine stimulates the body’s nervous system, making you more alert, increasing concentration and reducing the feeling of effort. This improves your run performance.
Fluids
Your fluid needs will vary depending on how warm the weather is on race day and how much you sweat. Take on water or the on-course drink regularly, especially if you are running for more than 90 minutes. Drink as much as you comfortably can.
At the finish
Drink 400ml of HIGH5 Recovery Drink as soon as you finish. Eat a balanced meal one to two hours later.
On-Course
The Brighton Half Marathon course brings the vibes as well as the views, and we’ll be right there to keep you moving! You’ll find HIGH5 Energy Drink waiting for you at two feed stations along the route (check the course map so you know where to grab yours), giving you a well-timed boost when it matters most. And when you hit Madeira Drive around mile 8, get ready — that’s where our HIGH5 Cheer Zone comes alive! Power through, soak up the atmosphere, and don’t forget to HIGH5 the crowds to lift you all the way to the finish line.
Visit Us in the Event Village after you finish
HIGH5 will be in the Brighton Half Marathon event village, where you’ll be able to sample our brand-new Hydration products and chat to the team about race-day fuelling and hydration strategies — whether you’re chasing a time goal or just enjoying the atmosphere.
Good luck!
