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

$37 (12 pack)

The gold standard energy gel. Hydrogel technology for easy digestion. Used by elite marathoners worldwide.

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GU Energy Gels Variety Pack

$29 (24 pack)

Affordable, effective energy gels. Multiple flavors with 100 calories each. Great for training.

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CLIF BLOKS Energy Chews

$25 (18 pack)

Chewable energy blocks. Easy to consume during runs. Contains sodium for electrolyte replacement.

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Sports Drinks & Fuel

Liquid calories and carbs. Easier to digest than gels for some runners.

Tailwind Nutrition Endurance Fuel

$30

Complete fuel in a drink. Calories, electrolytes, and hydration in one. Great for long runs.

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Maurten Drink Mix 320

$45 (14 servings)

High-carb drink mix using hydrogel technology. 80g carbs per serving for maximum fuel.

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Skratch Labs Sport Hydration

$22

Light, refreshing hydration drink. Real ingredients, no artificial flavors. Perfect for daily training.

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Electrolytes

Replace sodium and prevent cramping. Critical for long runs and hot weather.

LMNT Electrolyte Drink Mix

$45 (30 pack)

High-sodium electrolyte mix. No sugar. Great for hydration without calories.

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SaltStick Caps

$25 (100 capsules)

Electrolyte capsules for long runs. Easy to carry and consume. Prevents cramping.

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Marathon 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.