32GI Half Marathon Starter Kit

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32Gi Cramp Assalt (Flavour)
32Gi Race Drink (Variant)
32Gi Recover (Variant)
Description

32GI Half Marathon Starter Kit

Fuel smart. Finish strong.

During a half marathon, carbohydrates are used at a much higher rate than they can be replaced. If you wait until you feel tired to fuel, it’s already too late. Starting early and staying consistent is key.

The Half Marathon Starter Kit is designed for runners tackling their first half marathon or aiming to run strong all the way to the finish. Based on a recommended carbohydrate intake of ~60 g per hour for beginner runners, this bundle provides essential performance fuel to support steady energy levels and reduce fatigue in the later stages of the race.

This kit serves as a practical, science-backed reference point for runners targeting a sub-2:15 finish, while remaining suitable for anyone looking to complete their race confidently at their own pace.

Instructions

How to Use the Half Marathon Starter Kit
This is a general guideline to help you fuel your half marathon. Always practise your race-day nutrition during training and adjust based on your individual needs.

The Day Before Your Race
Mix 750 ml water with 1 Hydrate Tab and sip throughout the day.
Have 1 bottle of Race Drink to help top up carbohydrate stores for race day.
Race Morning (3–4 Hours Before Start)
Eat a high-carbohydrate, low-fibre meal to support energy without gut discomfort.

Examples include:
White toast with honey or jam, oats with banana, rice cakes with honey, low-fibre cereal with milk, or a banana with yoghurt.

Pre-Race Fuel
Start sipping on Race Drink 2–3 hours before the race.
Take 1 gel about 30 minutes before the start.
During the Race
Gel 2: ±6 km
Gel 3: ±12 km
Gel 4: ±18 km
If you want to increase carbohydrate intake, carry Race Drink in a soft flask and sip consistently throughout the race.

Optional Support
Cramp Assalt: Use if you feel a cramp coming on, or take it halfway through the race if you’re prone to cramping.
Extra Hydrate Tab: Consider an additional tab on hot days or if you’re a heavy sweater to help reduce dehydration risk.

Post-Race
Have 32GI Recover as soon as possible after finishing to kick-start recovery and support your next training session.

Nutritional Disclaimer

The nutrition advice and product information on this site are for general guidance only and not a substitute for medical advice. Please consult a qualified healthcare professional before making changes to your diet, supplements, or lifestyle, especially if you have health conditions, take medication, or are pregnant/breastfeeding

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