Buzz
At any marathon, you’ll notice participants consuming energy gels to sustain their stamina over extended periods. Whether you’re training for a marathon, half-marathon, or another endurance race, proper mid-run fueling is key. But what distance qualifies as long, how frequently should you eat, and which foods are most effective? This guide provides all the essential details.
The Importance of Nutrition During Long Runs
Among the three primary macronutrients—fats, carbohydrates, and protein—carbs play the most critical role in enhancing athletic performance. While your body continuously burns fat (even during rest), intense physical activity increases its demand for carbohydrates to fuel energy production.
Our muscles store carbohydrates in the form of glycogen. If you’ve ever indulged in a carb-loading pasta dinner, you were essentially topping up your glycogen reserves. Additionally, carbohydrates circulate in our bloodstream as blood glucose. Both of these sources are utilized by our bodies during physical activity.
For brief exercise sessions, our glycogen stores are usually sufficient. However, during prolonged activities like long runs, hikes, or bike rides, additional carbohydrates are necessary to maintain muscle performance at the desired intensity. Consuming carbs during exercise to enhance or sustain performance is commonly known as 'fueling.'
Is fueling essential for long runs? Strictly speaking, no. Our bodies can function for extended periods without food. However, as our carbohydrate reserves deplete, we may feel fatigued and slow down. Recovery post-run may also become more challenging. If you typically run long distances without eating, try fueling during your next session. You’ll likely notice a significant improvement in your energy levels.
At what point does a run require fueling?
Most athletes consider the 90-minute mark as the threshold. For workouts shorter than 90 minutes, eating during the activity isn’t necessary. However, for sessions lasting 90 minutes or longer, it’s advisable to bring along energy gels or other suitable snacks, as we’ll explore further.
There’s flexibility to experiment. Even if your run lasts 89 minutes, you don’t have to skip fueling. If you’re training for a race, consider practicing fueling on shorter runs, like 60 minutes, to build the habit and determine what suits you best.
How much should you eat during a long run?
Experts typically recommend consuming 30 to 60 grams of carbohydrates per hour. Most people lean toward the lower end of this range, as a single gel packet provides only about 22 grams.
However, studies indicate that higher carbohydrate intake can enhance performance and energy levels. Consuming three gels per hour, totaling 66 grams of carbs, is perfectly acceptable. (Some cyclists exceed this range successfully, though runners must consider stomach comfort during movement.)
If you’re new to fueling, begin with the lower end of the range. Starting with a gel every 45 minutes is a practical approach.
It’s also important to begin your run with carbohydrates already in your system. Some runners prefer taking a gel or their chosen fuel source right at the start line. On race days, I follow this practice, but for training sessions, I ensure I have a carbohydrate-rich breakfast before heading out for my long run.
What qualities make a food ideal for endurance fueling?
In short, we need carbohydrates that are quickly digestible. Glucose, a type of sugar, is the most readily used carb by our bodies. Starches, such as those found in bread, rice, and potatoes, easily break down into glucose, making them excellent sources. Table sugar contains both glucose and fructose. (Research suggests that a combination of sugars is absorbed more efficiently than a single type, which is why many sports nutrition products use a blend.)
The best foods to consume during or right before endurance activities:
Provide carbohydrates in the form of sugars or starches
Contain minimal fat, fiber, or protein (as these can slow digestion—we need quick energy)
Remain edible even after being carried in a pocket for hours
Are gentle on your stomach
The last point is crucial! Stomachs differ, so what suits one runner might upset another. I’ve never had issues with standard options (which we’ll cover shortly), but I still avoid trying anything new on race day without testing it during training—just to be safe.
Is it possible to fuel using drinks?
Some sports drinks claim to provide sufficient carbohydrates for fueling. While you can use drinks for fueling, many of them come with a drawback.
Consuming certain sports drinks over long periods can irritate your intestines due to the high concentration of sugar. This often leads to what runners euphemistically refer to as 'GI [gastrointestinal] distress,' which may include bloating, gas, and, more frequently than many admit, diarrhea.
The issue seems to stem from the sugar-to-water ratio. Full-strength Gatorade, for example, is infamous for causing diarrhea if consumed in large quantities. Diluting it to half-strength, however, usually prevents this problem.
Keep in mind that most sports drinks are marketed for their electrolyte content and taste, not their ability to help you complete a marathon without gastrointestinal issues. If you prefer liquid carbs, opt for products specifically designed for athletes, such as Tailwind. Its sugar concentration is gentler on the stomach.
Purchasable fueling options
The most straightforward fueling method, assuming cost isn’t a concern, is to stock up on energy gels. These are small packets of carbohydrate-rich gel (one brand is literally called Gu) that meet the criteria mentioned earlier. Popular brands include:
Gu Energy Gel (approximately $1.40 per packet)
Huma Chia Gel (around $2.40 per packet)
Science in Sport Gel (about $2.85 per packet)
Honey Stinger Gel (roughly $2 per packet)
Some gel flavors include caffeine, while others don’t, so check the label to ensure you’re choosing the right one. (Caffeine can enhance performance but may disrupt sleep, so you might prefer caffeinated gels for morning workouts and non-caffeinated ones for evening sessions.)
If you’re curious about which brands or flavors taste the best, let me save you time and experimentation: none of them are great. By the time you’re 12 miles into your run, you’ll dislike them all. Initially, I found coffee and caramel flavors slightly more tolerable, but now I’m indifferent.
If you prefer store-bought options that aren’t gels, consider these:
Honey Stinger Waffles, around $1.10 per pack (similar to stroopwafels)
Clif Bloks Energy Chews, approximately $1.55 per pack
Jelly Belly Sport Beans, about $2 per pack (yes, this is a real product)
Each of these options provides roughly the same amount of carbs per package as the gels mentioned earlier, but always check the label for exact details. Honey Stinger Waffles have slightly more calories for a comparable carb count, which may or may not be a factor for you.
Affordable and less-processed fueling options for long runs
Frequent runners can quickly spend a fortune on gels and specialized products. However, effective run fuel doesn’t have to be a scientifically engineered, commercially packaged item. It can simply be any carbohydrate-rich food. (Though we’ll try to overlook Heinz’s attempt to market ketchup packets as running fuel.)
Here are some affordable grocery-store options, with their carb content listed for comparison to the 20-25 grams found in a typical gel:
Haribo gummy bears, 28 grams of carbs, $0.53 per pack
Daelmans stroopwafels, 24 grams of carbs, $1.03 per waffle
Brach’s jelly beans, 26 grams of carbs per 10 beans, approximately $0.80
You can also obtain a similar carb count from:
A medium banana—if you don’t mind the chewing and the banana survives the trip intact.
Half a peanut butter and jelly sandwich—use less peanut butter or omit it for easier digestion.
An ounce of raisins—popular among trail runners, though higher in fiber than many alternatives.
Packets of honey or jam (two packets per serving)—free if you grab them from a hotel breakfast bar while traveling.
Pouches of applesauce or baby food—check the label for carb content, as it varies.
Remember, you can always raid your kitchen for whatever appeals to you. While cookies might not be the “ideal” running fuel, they’ve powered countless runs. Just ensure you test any new fuel during shorter runs before depending on it for a long-distance event or race day.
