Here is some information on half ironman nutririon:

Race Day Breakfast
• Consume 8 -10 calories per pound of bodyweight 3 to 4 hours prior to the start.
• Prioritize low glycemic index carbohydrates.
• Minimize fiber at this meal.
• Include about 1 gram of protein per 10 pounds of bodyweight.
• Choose foods that digest easily and do not cause gastric distress.

Pre-Race
• Eat regularly, but lightly, about 100 to 200 calories per hour between breakfast and the race start. Emphasize low glycemic index foods with very little protein. Stay with liquid or very easily digestible foods.
• Drink a bottle of sports drink in the last hour before the race start.
• Drink a mixture that includes sodium between breakfast and the race. If you drink plain water, make sure to have a sodium source with it.

Bike
• Consume 2 calories per pound of bodyweight per hour throughout the bike segment.
• Consume about ½ gram of protein per 10 pounds bodyweight per hour in the early and middle parts of the bike segment. Discontinue protein consumption for the last hour of the bike.
• Carry all of the fuel you require, depending on aid stations only for water. It is fine to use fuel from the aid stations, but have enough with you that you don’t require fuel from any other source.
• Do not use solid food throughout the race.
• Consume 1 ounce of water per hour per 7 pounds of bodyweight per hour. Mixed drinks count as water.
• Consume about 600 mg of sodium (1 gram of salt) per 150 pounds per hour on the bike and run. Getting too much salt is not a problem unless carried to excess. Remember to include sodium from all sources.
• Some athletes find that their minds wander, causing missed feedings. many are successful setting a watch to beep every 15 minutes as a reminder.

Run
• Consume at least 1 calorie per pound of bodyweight per hour. All calories consumed should be carbohydrate.
• Use only plain water, not a sports drink, when consuming gels.
Consume as m