Running Nutrition & Fueling
The right fuel can make or break your marathon. Here's what actually works.
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Energy Gels & Chews
Quick energy during runs. Aim for 60-90g carbs per hour during marathon pace efforts.
Maurten Gel 100
The gold standard energy gel. Hydrogel technology for easy digestion. Used by elite marathoners worldwide.
View on AmazonGU Energy Gels Variety Pack
Affordable, effective energy gels. Multiple flavors with 100 calories each. Great for training.
View on AmazonCLIF BLOKS Energy Chews
Chewable energy blocks. Easy to consume during runs. Contains sodium for electrolyte replacement.
View on AmazonHoney Stinger Organic Fruit Smoothie Energy Gel
Smooth, real-fruit gel with electrolytes. Easy to take in and gentle on the stomach.
View on AmazonSports Drinks & Fuel
Liquid calories and carbs. Easier to digest than gels for some runners.
Tailwind Nutrition Endurance Fuel
Complete fuel in a drink. Calories, electrolytes, and hydration in one. Great for long runs.
View on AmazonMaurten Drink Mix 320
High-carb drink mix using hydrogel technology. 80g carbs per serving for maximum fuel.
View on AmazonSkratch Labs Sport Hydration
Light, refreshing hydration drink. Real ingredients, no artificial flavors. Perfect for daily training.
View on AmazonCelsius Energy Powder Sticks
Convenient powder sticks for energy and focus. Great pre-run option when you need a boost.
View on AmazonElectrolytes
Replace sodium and prevent cramping. Critical for long runs and hot weather.
LMNT Electrolyte Drink Mix
High-sodium electrolyte mix. No sugar. Great for hydration without calories.
View on AmazonSaltStick Electrolyte FastChews
Chewable electrolytes for quick sodium and mineral replacement mid-run.
View on AmazonVenture Pal Electrolyte Powder Sticks
Single-serve electrolyte packets. Easy to stash and mix for long runs and hot days.
View on AmazonPerformance Supplements
Targeted supplements that can support endurance and recovery when used consistently.
Force Factor Total Beets Soft Chews
Beetroot chews for nitric oxide support and endurance. Easy to take pre-run.
View on AmazonMarathon Fueling Strategy
Before the Run
Eat 2-3 hours before: 400-600 calories, mostly carbs. Bagel with peanut butter, oatmeal, or toast. Practice this in training.
During the Marathon
Target: 60-90g carbs per hour (240-360 calories).
Strategy: Start fueling at 30-45 minutes. Take a gel every 30-40 minutes. Don't wait until you're depleted.
Water: 4-8oz every 15-20 minutes, depending on conditions.
Train Your Gut
Practice your race-day fueling strategy during long runs and tempo runs. Your gut needs training just like your legs. Never try something new on race day.