For many runners, the marathon is the ultimate test of endurance. It’s also a distance where fueling can truly make or break your race. A widely accepted guideline is to aim for around 70 grams of carbs per hour to maintain glycogen levels and delay fatigue. Here’s how to put that into practice using all-natural fueling strategies.
1. Why 70g Carbs/Hour?
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Extended Energy: The body can store only so much glycogen. Once those reserves dip, performance plummets—often known as “hitting the wall.”
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Performance Boost: Studies show maintaining ~60–70g of carbohydrates each hour helps runners sustain a steadier pace over the full 26.2 miles.
2. Building Your Fuel Plan
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Before You Start: Drink a UCAN Energy Powder 30 minutes pre-race. Its slow-release starch technology prevents sugar spikes and sets you up with stable energy from the start.
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During the Marathon:
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Tailwind Endurance Fuel: Dissolve 1 packet (~50g carbs) in 20–24 oz. of water and sip over the course of an hour.
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Supplement with Gels/Chews: If you need extra carbs to hit ~70g, use a Spring Energy Gel or Muir Energy Gel roughly every 45–60 minutes.
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Watch for GI Issues: Practice in training to see if you need to split gels or chews into smaller, more frequent intakes.
3. Timing & Practice
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Long Run Rehearsal: Use your weekend-long runs to perfect the timing of each sip or gel. This reduces surprises on race day.
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Customized Approach: Everyone’s gut is different—if you feel bloated taking in 70g/hour initially, start lower (50–60g) and gradually work up.
4. All-Natural, Real-Food Benefits
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Gentle on Stomach: Avoiding heavy artificial sweeteners helps minimize cramping or GI distress mid-race.
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Better Energy Consistency: Real-food gels (like those made with fruit, rice, or nut butter) provide a smoother energy release than sharp sugar spikes.
Key Takeaway: The marathon tests both your training and your fueling strategy. Targeting 70g carbs/hour with clean, easily digestible options from our Marathon Runner’s Essentials Box helps you power through mile 20 and beyond—without the dreaded bonk. As always, practice is crucial; fine-tune your plan on long training runs to ensure you can hit that carb goal comfortably.
Closing Note
By steadily increasing your carb intake, focusing on natural products, and practicing your plan in training, you’ll not only survive 26.2 miles—you’ll thrive. After all, fueling is an integral part of marathon success, and with real food options, you can keep your stomach happy, your energy consistent, and your mind on the finish line.
