High5 energy guide for the half marathon
Fuel your run with the right plan and purpose

To conquer 21,0975 kilometers, your body needs energy. Before the race. During every step and after the finish line.

With the right approach and trusted products from High5 you give yourself the best conditions to succeed. Whether you’re aiming to break your personal record or crossing the finish line for the very first time at the half marathon.

This guide walks you through how to prepare with the right nutrition, hydration and energy strategi. It’s simple, practical and built to help you make the most of your experience at CPH Half.

How to fuel
The week before the race

Now’s the time to top up your energy. Focus on fueling with extra carbohydrates, such as rice, pasta, bread, and fruit. You can also add High5 energy bars and electrolyte drinks to support your intake. This way, you get plenty of salt and minerals.

On race day

Start with a breakfast you know works for you. Ideally, 3-4 hours before the start. Choose something rich in carbs and easy to digest, like oatmeal with banana and honey or toast with peanut butter or jam. Be sure to hydrate alongside your meal and consider supplementing with High6 electrolytes. Avoid drinking too much before the race.

After the finish line

First, enjoy the moment. Breath in. Sip some water. Take the whole experience in.

When you’re ready, help your body recover with a balanced meal within a couple of hours. Eat something that includes protein, carbohydrates, and a bit of salt. And rest up. You’ve earned it.

There are 5 Refreshment stations along the course, serving water and High5 Energy drink. At the 17km mark, you’ll also find a Red Bull Refreshment station offering diluted Red Bull.

All Refreshment stations serve High5 Energy Drink with the flavor of citrus, and at the third station, located approximately at 12 kilometer, High5 Energy Gel Aqua is also available. We recommend testing the products during training so you know what works for you on race day.

As a rule of thumb, your body can absorb approximately 60g of sugar and 1 liter of fluid per hour. Equal to about 3 gels and 3-4 cups of water or energy drink per hour. On warmer days, your sugar absorption may be lower.

As you approach a Refreshment station, sign will appear roughly 100 meters before. Stations are located on both sides of the road, so you can take your time and refuel at your own pace.

All Refreshment stations are marked on the course map.

Below is an overview of the High5 products available at the Refreshment stations.

High5 Energy Gel Aqua

Nutritional Pr. 100 g
Energy 612 kJ / 144 kcal
Fat 0 g
– Saturated fat 0 g
Carbohydrates 36 g
– of which sugars 5 g
Protein 0 g
Salt 0,1 g
Vitamin B6 0,42 mg

Please note, there is only High5 Energy Gel Aqua at Refreshment Station 3 at approxomately 12 kilometers.

High5 Energy Drink

Nutritional Pr. 100 g
Energy 1598 kJ / 376 kcal
Fat 0 g
– of saturated 0 g
Carbohydrates 75 g
– of which sugars 44 g
Protein 19 g
Salt 1,3 g

High5 Energy Drink is available at all Refreshment Stations with the exception of the Red Bull zone. Please note, that the energy drink is mixed in large quantites and therefore we can’t guarantee that the nutritional content is 100% as stated in the labelling above.

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