Choosing the right running fuel starts with your race distance, carbohydrate needs, and whether you prefer gels, chews, or drink mixes.
Instead of worrying about brand first, dial in the details. Start by determining how long you’ll be running and your carbohydrate goal per hour. From there, choose gels, chews, drink mixes, or a combination that helps you consistently hit that target.
- Under 60 minutes: generally no fuel (unless hot or an intense session)
- 60 to 150 minutes: 30 to 60g carbs/hr
- Over 2.5 hours: 60 to 90g/hr
- Practice during training
The good news is that having so many options means there’s hopefully a flavor, texture, and type of fuel that works for almost every runner.
Hate the texture of gels? Try liquid high carb solutions.
Can’t stomach super sweet flavors? There are plenty of more subtle options out there, too.
We’ve put together plenty of guides breaking down the different types of gels and liquid nutrition.
But this time, we’re focusing on a different question: How many carbohydrates do you actually need per hour, and how much fuel does it look like to hit that goal?
We’ll break down the numbers and show you how different gels, chews, and liquid nutrition options stack up, making it easier to start building a fueling plan that works for you.
Determining Your Running Carb Goal
First things first, how many grams of carbohydrates do you actually need per hour?
There are general guidelines to help you figure out where to start, but keep in mind that fueling needs can vary from runner to runner.
How much you need will also depend on how long you’ll be running.
- Less than 60 minutes: You likely don’t need fuel during your workout, though you may still want to carry fluids of electrolytes depending on the weather. Runners doing intense intervals may benefit from fueling AND runners who are putting in high mileage may also fuel on these days.
- 1 to 2.5 hours: This is where fueling becomes more important. Depending on the duration and intensity of your workouts, runners should aim for anywhere from 30 to 60g/hour
- More than 2.5 hours: For longer runs, marathons and ultras, the carbs per hour may increase as much as 60 to 90g/hour. This is where combining different fuel sources like gels and liquid carbs can make it easier to hit that carb goal
No matter where you fall within these ranges, don’t expect your stomach to magically handle a high amount of carbs during your first run.
If you’re currently taking in one gel every hour, jumping straight to 90 grams of carbs pr hour probably isn’t the best plan. Start with the amount your stomach can tolerate and gradually increase from there.
It’s one of the reasons we can’t stress enough that training isn’t just about getting time on your feet.
Long runs are also the perfect time to train your gut, experiment with different products, and figure out a fueling strategy that works for you before race day.
Your stomach may also respond differently to fuel during higher-intensity efforts than it does during an easy-paced long run. Practicing in a variety of workouts can help you figure out what, when, and how much your stomach can tolerate before race day.
Running Fuel Options
Let’s take a look at some different fueling options available to runners.
We’ve included some of our team’s favorites below, but this is far from every option out there. There are plenty of brands, flavors, textures, and fuel types to experiment with as you figure out what works best for you.
Gels
Energy gels are like little magical packets filled with calories and carbs. Some even include electrolytes or caffeine for an extra boost.
They’re one of the most popular ways to fuel on the go because they’re small and easy to carry while running.
There’s also no shortage of options for flavors, textures, and ingredients.
Whether you have a sensitive stomach, prefer a thinner consistency, or want something that tastes like a mid-run treat, there’s likely a gel out there that works for you.
Not all gels are created equally, so don’t forget to check the gel label to see what the amount of carbs is per serving. And if you’re confused by all the information on various gel labels, check out our conversation with Kylee Van Horn, an endurance sports dietitian, who breaks it all down.
Gu Energy Gel
- Grams of Carbs per serving: 22g
- Grams of Carbs per serving: 25g
- Grams of Carbs per serving: 30g
SIS Beta Fuel
- Grams of Carbs per serving: 40g
- Grams of Carbs per serving: 30g
- Grams of Carbs per serving: 24g
- Grams of Carbs per serving: 24g
- Grams of Carbs per serving: 19g
Quick Take on Gels
Pros
- Lots of different textures and flavors
- Easy to carry
- Different grams of carbs available
Cons
- Hard to open on the move
- Can get sticky
- Need hydration to help digest and avoid GI upset
This only scratches the surface of the different types of gels out there. We’ve compiled a list of low, moderate and high carb gels and their cost for you over in this article.
High Carb Drinks
This is a great option if you have a sensitive stomach, can’t stand the texture of gels, or are heading out for a long day on the trails.
BUT we don’t recommend using only liquid nutrition on longer runs. You’ll want to do a combo of liquid and gels.
When carbohydrates are already dissolved in water, your gut doesn’t need to pull extra fluid in to aid digestion. This is why so many runners who have struggled with ONLY gels find that high-carb drinks feel easier to tolerate, especially at higher intensities, when blood is being redirected away from your digestive system and toward your working muscles.
The other benefit is that you’re taking in carbohydrates and fluids simultaneously. The challenge? You actually have to remember to drink enough to hit your fueling goals.
We’ve mentioned this before, but there’s a lot to think about during a run.
Try taking a few sips every time your watch beeps at a mile. It’s a simple reminder that can help you stay consistent with both your hydration and carb intake, rather than realizing two hours into your run that your bottle or pack is still pretty full.
- Serving Size: 1 scoop
- Grams of Carbs per serving: 25g
- Serving Size: 2 scoops
- Grams of Carbs per serving: 50g
Precision Fuel Carb & Electrolyte Mix
- Serving Size: 2 scoops
- Grams of Carbs per serving: 30g
- Serving Size: 1 scoop
- Grams of Carbs per serving: 25g
Quick Take High Carb Drinks
Pros
- Ideal fueling for those with sensitive stomachs
- Lots of flavors available (even some non-flavored options)
- Makes carrying more carbs easier
Cons
- If you drink too much at once, your stomach will get sloshy
- Will need to re-fill during a race
- Hard to keep track of how much you’re consuming
Build Your Fueling Plan
Combining gels, chews, and high-carb sports drinks is the most ideal way to hit your carb needs. Not only does it alleviate flavor fatigue, but it’s often gentler on the stomach AND provides you with a variety of sugar sources. That means your body is better able to absorb glucose and use it.
Can I mix different brands of gels? Yes, absolutely, but there are a few things you want to keep in mind to help with absorption and prevent GI issues.
Some gels are designed to be taken with water, while others have a thinner consistency and don’t require it. Taking a gel without enough fluid when it’s needed may increase your chances of stomach issues.
You’ll also want to pay attention to how your stomach reacts when mixing different brands. You may tolerate each gel perfectly fine on its own, but combining different formulas and ingredients can be another story.
Oh, and we can’t forget to mention caffeine. Make sure you’re checking the label to see how much caffeine, if any, is in each serving. Too much caffeine can cause cramping, diarrhea, and feeling jittery or anxious.
If you’re planning to mix gels and liquid nutrition, save the caffeine maybe for a gel or two so you can control how much you’re consuming.
Whatever combination of gels, chews, and liquid nutrition you choose, make sure you’re paying attention to the amount of carbohydrates in each serving.
Here are some combination suggestions based on different per-hour carb goals.
I want 45g/hour
Choose one:
- 2 GU Gels
- Tailwind + one Maurten 100 Gel
- Skratch High Carb
- 2 servings of Honey Stinger Chews
I want 60g/hour
Choose one:
- 2 Precision 30 Gels
- Gnarly Fuel 2.0 + 1 SIS Beta Fuel
- 2 servings of Precision Fuel & Carb
- 3 servings of Skratch Chews
I want 90g/hour
Choose one:
- 1 Precision Gel 90g
- 2 servings of Skratch Super High Carb
- Tailwind + 1 SIS Beta Fuel
- 2 Crank e-Gels + 1 serving of Skratch Chews
What’s the easiest way to get 90 grams of carbs? Luckily, there are now a ton of high carb fueling options that make it easier to hit that 90g/hour goal.
And you won’t have to carry a ton of packets or feel like you’re constantly eating throughout your entire run or race.
Fuel options like Maurten Gel 160, Skratch Super High Carb, and Carbs Fuel 50 pack more carbohydrates into each serving, so you can mix and match your fuel to find a combo that meets your fueling goal.
And if the thought of gels, chews, or liquid nutrition makes you woozy, we’ve actually put together a list of how some snacks like fruit snacks or pretzels can be a great fueling option (and save you some money!)
Fueling by Time
Your body doesn’t know whether you’ve run 5 miles or 15 miles, but it definitely knows how long it’s been working. So what really matters isn’t the distance but how long you’ll be out there.
The goal is to start fueling early and stay consistent. Once you fall behind on your fueling, it’s hard to play catch-up later in the run when your energy levels are already dropping.
A good place to start is aiming to take in fuel every 30 minutes. And yes, even if you’re getting close to the finish line, or only have a little bit of your long run left, don’t automatically skip that last gel.
Taking in those carbohydrates may help you finish strong instead of simply hanging on for the final miles.
Fueling for a 90 Minute Run
Your body can typically store enough glycogen (aka carbs) to fuel around 90 minutes of exercise before those stores start to run low. But that doesn’t mean you should skip fueling during a 90 minute run, especially if you’re running at a higher intensity.
- Start line: a gel (sometimes runners will take a caffeinated gel pre-race; reminder: caffeine will peak 45 minutes after you take it) or some chews
- 30 minutes first energy gel (trying to hit 60 grams each hour)
- 60 minutes second energy gel or energy chews
- Remember you can get carbs from your hydration too, making that 60 grams/hour easier
Fueling for a 2 Hour Run
This is an example of a half-marathon fueling plan for those targeting a 2-hour finish.
- Start line: a gel (sometimes runners will take a caffeinated gel pre-race; reminder: caffeine will peak 45 minutes after you take it) or some chews
- Sipping hydration every mile or at most water stops (without hydration gels can make you feel sick and hydration is part of your fueling plan)
- 30 minutes first energy gel (trying to hit 60 grams each hour)
- 60 minutes second energy gel or energy chews
- Remember you can get carbs from your hydration too, making that 60 grams/hour easier
- 90 minutes little bit more fuel
- Mile 11 final fuel if it’s after 90 minutes
If that feels like a lot to you, it’s because most of us have not been fueling enough. But once you start hitting these numbers, you’ll be shocked how much better the race feels.
Fueling for a 4 Hour Run
This is an example of a marathon fueling plan for those targeting around that 4-hour mark.
- Start line: a gel (sometimes runners will take a caffeinated gel pre-race; reminder: caffeine will peak 45 minutes after you take it) or some chews
- 30 minutes packet of energy chews + sipping sports drink throughout the miles
- 60 minutes packet of energy chews + sipping sports drink throughout the miles
- 90 minutes gel with caffeine + water (only if you’ve practiced with caffeinated gels during training to avoid any GI issues)
- 120 minutes gel or more chews + sipping sports drink throughout the miles
- 150 minutes Honey stinger waffle + water
- 180 minutes another gel + sipping sports drink throughout the miles
- 210 minutes gel + water or sports drink
- That final gel as you hit that 24-mile mark (don’t stop fueling now!!!)
Fueling for a 5 Hour Run
This is an example of a marathon fueling plan for those targeting around that 5-hour mark.
- 15-20 mins prior to start: a carby snack like an apple sauce packet or small bag of pretzels
- 30 minutes gel + sipping sports drink throughout the miles
- 60 minutes gel + sipping sports drink throughout the miles
- 90 minutes gel with caffeine + water (only if you’ve practiced with caffeinated gels during training to avoid any GI issues)
- 120 minutes packet of chews + sipping sports drink throughout the miles
- 150 minutes packet of chews + water
- 180 minutes another gel + sipping sports drink throughout the miles
- 210 minutes gel + water or sports drink
- 240 minutes apple sauce + sipping sports drink throughout the miles
- 270 minutes gel or packet of chews + water or sports drink
- That final gel as you hit that 24-mile mark (don’t stop fueling now!!!)
Flavor and texture fatigue can hit you especially being out there for a long period of time. This is where you can swap in things to look forward to, like applesauce or candy, to get in sugar + carbs.
Do slower runners need fewer carbs? No, because fueling needs depend more on time and intensity than on pace.
At 5 hours, you’re going to be out there for a while, so your body needs consistent fueling to maintain energy and avoid hitting that infamous wall.
We get it, though. Fueling for that many hours can mean carrying and eating A LOT of gels or chews. That’s where having a fueling plan that combines different types of fuel for running can help. And you can even add in real food to make it easier to keep fueling the entire race.
Common Fueling Mistakes
Nutrition for runners is always evolving, and even those of us who have been running for years can make fueling mistakes.
Think of each training cycle as another opportunity to learn.
What worked for you years ago may not work now, and what works for your running buddy may not work for you.
Keep practicing, experimenting, and adjusting your fueling strategy based on your body and running goals.
Here are some of the most common fueling mistakes we see runners make:
- Waiting until you feel hungry. If you wait until you feel hungry, you’ve likely waited too long. Start fueling early (every 30 minutes) and keep taking in carbs until your run is finished.
- Only drinking water. As you sweat, you’re losing sodium and other electrolytes. Water alone won’t help replace those, so adding some electrolytes will help keep you hydrated.
- Never practicing nutrition during training. Practice taking in fuel at different intensities throughout training so you know what your stomach can tolerate before race day.
- Copying a friend’s fueling plan. Just because your friend can take in 90 grams of carbs per hour doesn’t mean you should immediately do the same. Fueling is individual, so test out what works best for your body.
- Taking fuel from the course without trying it beforehand. Race day is not the time to try new things and wind up chasing down every porta potty. Look ahead at what’s offered at aid stations and use it during your training. Or plan to carry your own fuel.
- Skipping fueling entirely. Sure, you may be able to get through a long run without taking in any fuel, but that doesn’t mean it’s helping your training. Consistent fueling helps you maintain energy, finish stronger, and better prepare your body for race day.
Your fueling needs may also change over time.
What your body needed or could tolerate as a younger runner may look different once you’re a masters runner. It’s just another reason to keep practicing and paying attention to what works best for you.
And remember, fueling is cool. More importantly, it’s a key part of training if you want to feel strong, run fast, and keep showing up for the miles.
The best fueling strategy isn’t about buying the most expensive gel. It’s about consistently hitting your carbohydrate goal with products your stomach tolerates. Start practicing now during long runs, adjust as needed, and by race day you’ll have a fueling plan you trust.
What to read next?
- Marathon Fueling Strategy | What to Eat, When and How Much on Race Day
- Are You Getting Enough Carbs on Long Runs? How Liquid Nutrition Changes Everything
- How to Carb Load + 9 Common Mistakes to Avoid
The post Your Complete Guide to Running Fuel, Without the Overwhelm appeared first on RunToTheFinish.
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