Half Marathon 2morow Do i go for RUN?

Maybe just go on a very easy run 1-2 mile jog/walk or a little bit of swimming.
Not really needed tho.

>>41901380
any foods to boost my performance? Then run is at 7 PM Saturday

>>41901473
some creatine and some preworkout

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>>41901477
mfw when i realize i dont have any creatine

only thing i use is gold standart proton

>>41901473
Eat a shit ton of carbs the night before, and eat a big meal like 3-4 hours before the race, then a light snack 1.5 hours before the race.
Also if you want you can replace that light snack with some ground beats (like 1-3 beets blended with water) like 1-1.5 hours before your race to increase your oxygen uptake.
http://www.runnersworld.com/sweat-science/beet-juice-how-much-and-when

Good luck anon, remember to pace yourself, have fun, and never give up!

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>>41901562
Thanks for advice

Im aiming for 1:40 , but shits gona be like 30 degrees -,,-

Define shit ton of carbs? 24 y male 178 / 77

>>41901585
I'd probably save the oreo shake till after so you don't feel like shit during the race, I have found eating clean whole grains like whole wheat pasta and brown rice work the best.

>>41901617
sound advice m8

>>41901069
Complete rest

>>41901585
big serving of pasta/potatoes/other grains

>>41901642
PASTA DAY IT IZ THEN

Sauna for muscle relaxation meme or real?

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>>41901473
Sips. Youll be bouncing off the walls with energy during the run. Just make sure you piss before the marathon or youll be holding it in the entire run

>>41901661

does it have to be monster? redbull relevant? i didnt have an energy drink since i stopped playing vidya and started exercising

also when do i sip? right before?

>>41901681
Sip an hour and a half beforehand so that way you can piss it out before the run. Also, it is preferred to be monster zero ultra cuz it doesnt have any sugar or calories in it so you wont ruin your gains with fat.

>>41901681
black coffee ive done a 1:27 on black coffee

>>41901681
Anything with caffeine that's reasonably long lasting. Also pancakes are my go to carbs night before food.

>>41901681
I recently started drinking "bang" energy drinks, fairly cheap and have creatine in them as well as 3 cups of coffee worth of caffeine.


TURBO LIFTS FUCK YEAH

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>>41901661
>Rich piana gives us the scoop

>>41901776
>>41901681
>>41901661
Don't take any caffeine it causes vascular constriction and will cause you to not get as much blood flow as you could.

I went to a semimarathon after just 4 months of running, no creatine no powder, I'm 80kg and it went okay. They had banana slice stands shit was cash