Test everything before race day

What feels fine at mile 3 can cause serious stomach trouble at mile 18. Practice your entire nutrition plan on long runs months before the marathon.

“The "nothing new on race day" mantra is critical when it comes to fueling.”

Calculate how many gels you need

For a 4-hour marathon targeting 60 grams of carbs per hour, you'll need about 12 gels. Start by figuring out your carb goal, then count how many packets that requires.

Pick your carb type

Gels use different sugar combinations: glucose, maltodextrin, and fructose. A mix of these sugars is less likely to cause stomach issues than a single type.

Consider sustained energy options

UCAN uses low-glycemic super starch for long-lasting fuel but tastes chalky. Huma gels contain chia seeds for steady energy, though the fiber may upset your stomach during a race.

Natural ingredients matter to some

Brands like Spring Energy use apple juice, basmati rice, and sweet potatoes. Untapped is pure maple syrup. Choose based on whether you prefer familiar whole-food ingredients.

Advanced tech reduces gut issues

Maurten gels use hydrogel technology from pharmaceuticals to move carbs through your stomach faster. They're used by pros and offered at major marathons, though the jelly-like texture isn't for everyone.

Texture is deeply personal

Gu dominates the market and tastes good, but some runners find them plasticky. Hammer and Honey Stinger offer smoother textures. Try different brands on training runs to find what you can actually swallow while exhausted.

Budget for testing costs

Most gels cost three to four dollars each. A 12-gel race costs about 42 dollars, plus 30 to 45 dollars per weekend for long-run training. Buy single packets from TheFeed.com to test brands cheaply.

Start testing now

Fall marathons arrive fast. Lock in your gel choice through practice on long runs before race day. The time to experiment is now, not the night before.

“you've got to lock in what works long before race day”