How much energy do you need during a marathon?
Count in grams of carbohydrates per hour , including what you get from sports drinks. For runs lasting longer than about 2.5–3 hours, AIS guidelines indicate intake up to about 90 g per hour. For higher intakes, products with multiple carbohydrate sources are used, such as glucose or maltodextrin together with fructose. Read AIS guidelines for carbohydrates during endurance work.
| Runner | Time in our examples | Carbohydrates for training | Calculation example |
|---|---|---|---|
| First marathon | Approximately 4.5–6 hours | Approximately 45–60 g/hour | 5 hours × 60 g = 300 g |
| Exercise around midday | Approximately 4–5 hours | Approximately 60–75 g/hour | 4.5 hours × 75 g = 337.5 g |
| Elite exerciser | Approximately 2:45–3:30 hours | Approximately 75–90 g/hour | 3 hours × 90 g = 270 g |
The table is our practical planning examples. The groups overlap and are not official performance classes. A first marathon can be run both faster and slower than the interval. Adjust the level according to intensity, experience and stomach tolerance. Even a beginner can use a higher intake if it has worked during training.
If you are not used to energy during a run, start with an amount you can handle and build up your intake gradually. Choose the plan you have had time to try before the race.
What is a typical marathon time?
We use 4 hours and 30 minutes as a rounded calculation example for the exerciser around the average time. RunRepeat's international analysis The State of Running 2019 , with data through 2018, reported an average marathon time of 4:32:49 . This is a historical comparison figure; today's average varies between races, participant groups, courses and weather. See RunRepeat's original report and methodology.
Use your own expected finish time as a starting point when packing your energy. In our examples, 3 hours corresponds to approximately 4:16 min/km, 4.5 hours to approximately 6:24 min/km and 5 hours to approximately 7:07 min/km.
Before the marathon – carbohydrate loading and breakfast
The last 1–2 days
Let carbohydrate-rich foods such as rice, pasta, potatoes and bread take up more space in your meals when the amount of training decreases. Spread your meals out over the day with snacks and choose ones that you usually tolerate. If your stomach is sensitive, less fiber-rich options may be better suited before the race.
A carboloader or sports drink can supplement your diet when it is difficult to get enough carbohydrates. Include the drink in your total daily intake. The load should work together with your regular meals.
- Umara U Loader Lemon/Lime – an alternative for carbohydrate loading before race day.
- Maurten Drink Mix 320 – provides 80 g of carbohydrates per serving and is mixed with 500 ml of water according to the instructions.
- Enervit Pre Sport Cranberry – energijelly that can be part of a tested routine before starting.
Competition morning
Eat a familiar breakfast about 2–4 hours before the start . Light bread, a banana or a portion of porridge that you usually tolerate are possible alternatives. Adjust the amount according to what worked before the long session. Also plan a small snack or a gel if the wait to start is long.
The principles for the amount, composition and timing of food are described in the ACSM's joint guidelines for sports nutrition . Products you take before the start are counted as fueling and should not be counted towards your hourly intake during the race.
Energy plan for your first marathon – example of 5 hours
For those who are primarily looking to complete their first marathon, a simple routine is valuable. Here we calculate 60 g of carbohydrates per hour , after you have trained on the amount. The energy needs to be sufficient even if you alternate between running and walking.
Example: two gels with 30 g of carbohydrates per hour
- Take a gel with 30 g of carbohydrates after about 15 minutes .
- Take the next one after about 45 minutes .
- Continue every 30 minutes: 1:15, 1:45, and so on until 4:45 in the five-hour example.
That's 10 gels × 30 g = 300 g of carbohydrates for 5 hours . Examples of gels with 30 g are Precision Fuel PF 30 Gel and Umara U Gel Lemon 30 g . Feel free to pack extra energy for a delay.
Drink water according to your needs and the product's instructions. If you also take a sports drink, count the carbohydrates and adjust the gel amount to your tested goal. Chews or other energy can replace the equivalent amount of carbohydrates if you have tried it during a run.
Energy plan for the exerciser around average time – example of 4.5 hours
For a marathon of around four to five hours, we use 75 g of carbohydrates per hour . This is suitable for a practiced plan with both gels and sports drink.
Example: 60 g from gels and 15 g from sports drink per hour
- A gel with 30 g of carbohydrates at about 15 and 45 minutes into each full hour of running.
- Sports drink that provides a total of 15 g of carbohydrates per hour , distributed across stations or your own bottle.
- During the last half hour: a 30-gram gel around 4:15 and drink that provides about 7.5 g of carbohydrates.
Over 4.5 hours, that's 9 gels × 30 g + 67.5 g from sports drink = 337.5 g carbohydrates . If the drink contains 6 g per 100 ml, 15 g carbohydrates corresponds to 250 ml. This is a calculation example for energy; your total fluid intake needs to be planned separately.
Another way to reach 75g per hour is to take three Maurten Gel 100 with 25g of carbs each , with water as needed. Therefore, check the grams of carbs per pack when switching products.
Energy plan for the elite exerciser – example of 3 hours
For the experienced runner aiming for around 2:45–3:30 hours, we use 90 g of carbohydrates per hour as a calculation example. Higher speeds require you to be able to open, swallow and tolerate the energy at competition intensity.
Example: a 30-gram gel every 20 minutes
- Take a gel with 30 g of carbohydrates at approximately 10, 30 and 50 minutes .
- Repeat for the following hours, with the last gel at approximately 2:50 in the three-hour example.
- Drink water as needed and follow the gel instructions. Sports drinks can replace some of the carbohydrates from gels.
This gives 9 gels × 30 g = 270 g of carbohydrates over 3 hours . Choose a carbohydrate mix and dosage that you have tested at marathon pace. An alternative is two 30-gram gels and 30 g of carbohydrates from a sports drink per hour.
A faster finish time doesn't automatically mean you need to bring more energy overall. In this example, the hourly rate is higher, but the race is shorter.
How many gels do you need for a marathon?
Running time in hours × planned intake in g/hour = carbohydrates during the race. Subtract the amount you plan to get from sports drinks and other energy. Then divide the remainder by the carbohydrate amount of the gel and round up the number of packs.
| End time | 60 g/hour | 75 g/hour | 90 g/hour |
|---|---|---|---|
| 3 hours | 180g | 225g | 270g |
| 3.5 hours | 210g | 262.5g | 315g |
| 4 hours | 240g | 300g | 360g |
| 4.5 hours | 270g | 337.5g | 405g |
| 5 hours | 300g | 375g | 450g |
| 6 hours | 360g | 450g | 540g |
The table shows the supply you plan, not the body's total energy consumption. Add a reserve for, for example, 30–60 minutes extra, and divide the amount between what you carry and what you can safely get along the course.
Let time guide your routine. Five kilometers takes about 21 minutes for a finish time of 3 hours and 36 minutes for a finish time of 5 hours. One gel every five kilometers therefore gives different intakes per hour. A reminder on your watch can help.
Marathon energy packs from Maurten, Umara and Enervit
At Outdoor Buddies Shop you will find energy packs for marathons and long runs . A pack is a practical base to adapt to your finishing time, the products you can tolerate and the service along the course. Check the current content on the product page, as the composition may change.
| Package | Contents in brief | To think about |
|---|---|---|
| Maurten Energy Pack Marathon | Gel 100, Gel 100 Caf, Drink Mix 160 and Drink Mix 320 Caf. | Distribute the products before and during the race. The package contains several caffeine products; choose the amount that suits your tested routine. |
| Maurten Marathon Race Collection | Gel 100, Drink Mix 160 and 320, Solid 160 and bottle. | A larger package with multiple product formats. Plan which products are used for charging, running and snacks. |
| Umara Marathon Package | Eight U Gels with 30 g of carbohydrates each and U Intend Shot. | Count separately any gel before starting. Supplement for your running time and include the sports drink. |
| Enervit Marathon Package | Pre Sport, Carbo Tablets, Sport Gel, Liquid Gel, Caffeine Gel and Recovery Drink. | Calculate the carbohydrates in the products for the race itself. Supplement if necessary for the guide's example of 60–90 g per hour. |
| Fuel of Norway Marathon Package | Energy gels in different flavors, Fuel Loaded Caffeine and sports drink. | An alternative to try on long runs. Check portion sizes, caffeine and need for supplementation. |
Calculation example: is the Umara Marathon package enough for 5 hours?
Eight gels with 30 g of carbohydrates give a total of 240 g. If you take one before the start , 7 × 30 = 210 g remain during the race . At 5 hours and 60 g per hour, the goal is 300 g. Then an additional 90 g is needed, for example three extra 30-gram gels or the equivalent from a tested combination with a sports drink. Reserve energy is added.
Make the same calculation regardless of the brand. A pre-workout product, caffeine shot, or recovery drink should not automatically count as a gel during the race.
Sports drinks, water and hydration stations during the marathon
Based on thirst and experience from long runs. Fluid needs vary with temperature, speed and sweating. Adapt your plan to the day of the race and avoid forcing yourself to drink large amounts of fluid to reach a carbohydrate goal. NATA's guidelines emphasize individual fluid planning and avoiding overdrinking.
- Check the race information. Find out where the stations are and what sports drinks, mixes and energy are served.
- Count the amount you actually drink. A mug is not a fixed carbohydrate portion. Spills and half-full mugs affect your intake.
- Follow the mixing instructions. If you drink less sports drink than planned, gels or chews can replace the missing carbohydrates.
- Separate electrolytes from energy. A sugar-free electrolyte drink does not provide the same carbohydrates as an energy sports drink.
Caffeine is optional
Determine the amount and timing of any caffeine during training. Add up the milligrams from coffee, gels, sports drinks, and shots. Not all caffeine products in a package need to be used during the same race. For a caffeine-free setup, try Hüma Gel Caffeine-Free Mix or Precision Fuel PF 30 Gel Caffeine-Free .
Try the energy products during training – train your abs too
Test the entire energy plan during your run before race day. Taste, consistency and stomach tolerance may be experienced differently when you run long or fast. Recurrent training with energy can improve tolerance, but the response is individual. Read Asker Jeukendrup's review of training the stomach.
- Start well in advance. Try several planned long runs in the weeks leading up to the marathon.
- Increase gradually. Start with an amount that works and evaluate before increasing your intake.
- Try the combination. Use breakfast, gels, sports drink and possibly caffeine together.
- Practice at the right speed. Try refilling even during planned marathon-speed sections and practice drinking from a cup.
- Pack like you would for a race. Try pockets, a belt or a vest so you can easily access and release your energy.
- Write down the outcome. Note carbohydrates per hour, amount of drink, weather, pace and how your stomach reacted.
Start with our sports nutrition trial packs to find products you enjoy. Then do a dress rehearsal of the energy plan during a planned long workout.
After the marathon – food, drink and recovery
Replenish carbohydrates, protein and fluids after the finish. If you are running late for food, a recovery drink or snack is handy in your finish bag. A first meal or snack of around 20–30g of protein is a useful guideline for many adults; adjust according to body size and the rest of the day's food. Read the ISSN guidelines on protein for athletes.
- Umara U Recover Chocolate – recovery drink with carbohydrates and plant-based protein.
- Tailwind Rebuild Recovery Stick Pack – portion pack to take with you and mix after the race.
- Recovery Drink included in the Enervit Marathon Package – put it in your finish bag in advance.
Check the amount of protein per serving and supplement with food if necessary. A sandwich and yogurt or a meal with potatoes, rice or pasta and a protein source are other options. Continue eating and drinking throughout the rest of the day, allowing time for rest and sleep.
Frequently asked questions about energy before a marathon
What is the average marathon time?
In the guide, we use approximately 4 hours and 30 minutes as a calculation example. RunRepeat's report The State of Running 2019, with data through 2018, reported 4:32:49. This is a historical comparison figure. The average varies between races and participant groups.
How much carbohydrate should I take during my first marathon?
The guide's starting point is about 45–60 g per hour to train with, with a concrete example of 60 g. Choose the amount according to intensity and what you have tried on long sessions. Even a beginner can use a higher intake if it works during training.
How many gels are needed for a 5-hour marathon?
At 60g of carbohydrates per hour, the target is 300g. This is equivalent to 10 gels with 30g of carbohydrates if all the energy comes from gels. Subtract carbohydrates from sports drinks and other energy, and add a reserve. Products before the start are counted separately.
When should I start taking energy during the marathon?
In the examples, you start after about 10-15 minutes and continue with regular intakes every 20 or 30 minutes. Choose intervals based on portion size and your tested hourly goal, including the sports drink.
Is a marathon package enough for the entire race?
It depends on your running time, your hourly goal and the contents of the pack. Add up the carbohydrates in what you will use during the race and compare with the number of hours times grams per hour. Refueling and recovery are counted separately.
Can I combine Maurten, Umara, Enervit and other brands?
Yes, if you have tested the combination during training. Add up the carbohydrates and possibly caffeine from all products. Follow each product's instructions and check the grams per gel when changing brands.
Why should I try the energy products before the marathon?
You need to know how the amount, flavors, and combination work after several hours of running and at marathon pace. Also test breakfast, drinks, and how you carry and open packages. Recurrent energy training can improve stomach tolerance.
What should I eat after the marathon?
Fill up on carbohydrates, protein and fluids. A recovery drink or snack is handy if you have to wait for food. Follow up with a proper meal and continue eating, drinking and resting for the rest of the day.
Find your marathon package at Outdoor Buddies Shop
Tell us what finish time you plan for and what products you use today. We will help you choose energy packages and calculate supplements for long sessions and race day. Shop online or visit our store in Åre.
