How Nick Bester Executed at the London Marathon

There’s a difference between turning up fit and turning up ready to perform.

For Nick Bester, the two are inseparable, and both are built on one consistent principle: fuel the work.

Off the back of a demanding marathon block (Valencia, Tokyo, and London), Bester delivered a controlled 2:23:03, using precision, consistency, and a fuelling strategy he trusts to achieve this.

Performing When It Counts

“I’m really happy with the way the London Marathon went,” Bester says. “What an iconic and special race to take part in.”

After multiple marathons in a short window, expectations were uncertain. 

“I didn’t quite know what to expect… It was a case of hoping for the best but almost expecting the worst. So, to execute and run 2:23:03—I was really satisfied.” 

What stands out isn’t just the time—it’s the execution under fatigue. And that comes back to preparation, especially nutrition. 

When you’re carrying fatigue into a race, fuelling becomes even more critical. You’re not just supporting performance; you’re protecting it. 

Progress Built on Continuity

Bester’s journey didn’t start at the front. 

“My first 5k was just over 25 minutes. My first marathon was 3:17.” 

From there, the philosophy was simple: keep improving. 

“Train a bit harder, a bit smarter, and keep going.” 

That same mindset now underpins his fuelling.

Fuelling is Not Optional

“I’ve always believed: train hard, race hard, fuel hard.” 

As his training load increased, so did his carbohydrate intake. 

“In a marathon now, I aim for around 100–120g of carbs per hour.” 

But this level of fuelling doesn’t happen overnight. 

“You have to train your gut. The more you practice in hard sessions, the better your body adapts.” 

Early on, it was a challenge. 

“I struggled to take on fuel at intensity, but I practised until I could.” 

Practice increasing your fuelling during long runs; don’t suddenly jump up on race day. High-carbohydrate gels such as the SiS BETA Gels provide almost double the carbs of a regular gel per serving, and they use dual-source technology from two different carbohydrate types to optimise absorption and minimise gastrointestinal stress. 

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Day-to-Day Fuelling: Setting the Foundation

 At 77kg, Bester doesn’t underfuel to try to match the look of the athletes around him; he fuels to match the work he’s asking his body to do. 

“I’m heavier than a lot of the guys I race against, but I’ve always fuelled hard. I’d rather feel strong than slightly underfuelled.” 

That distinction matters. Because in endurance performance, the cost of underfuelling is almost always greater than the cost of slightly overfuelling. 

Underfuel, and you’re not just risking a bad session. You’re limiting output, reducing training quality, impairing recovery, and ultimately capping adaptation. One underfuelled session might feel manageable, but consistently missing energy needs compounds quickly: lower glycogen availability, higher perceived effort, poorer recovery between sessions, and a greater likelihood of that late-run fade. 

Slightly overfuel, on the other hand, and the downside is minimal, especially when intake is aligned with training demands. You create a buffer. You ensure glycogen stores are topped up, you support higher intensities, and you give your body the resources it needs to adapt to the work you’re doing. 

That’s the mindset behind Bester’s day-to-day approach: 

• Carbohydrates are the foundation to support training output
• Protein supports recovery and repair
• Fruit and vegetables for overall health and resilience
• A deliberate increase in carbohydrates before key sessions

Don’t wait until race week to take fuelling seriously.

Your daily intake should already support your training load. Poor appetite is common after hard workouts, but your muscles still need the fuel to recover properly. Liquid calories are useful here, and products like SiS REGO Recovery provide the optimal 4:1 ratio of carbohydrates to protein to ensure your muscle glycogen is restored and protein synthesis to repair the muscles can begin.

Making Fuelling Work in Real Life

Even with work and family life, Bester prioritises fuelling. 

“I’ll often run after breakfast, which gives me time to digest… Usually bagels.” 

For early sessions: 

“I get up earlier to get fuel in. I know my body needs it.” 

For most runners, you cannot train whenever you like in the day; it often must fit around work and family commitments, leading to a lot of early morning workouts. If you’re training early, you still need to fuel, but remember that simple carbs work best (bagels, toast, SiS Oat Energy Bars). This minimises excess fibre and fat, which can slow digestion and cause tummy troubles along the way. If you really aren’t hungry, liquid carbs, like BETA Fuel 80, can be a practical option. 

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Race Week: Precision Matters

Bester’s marathon strategy is dialled and repeatable.

Race week:

• 2 days out: carbs + protein
• 1 day out: predominantly carbs (rice, pasta, bagels)

“I reduce protein the day before—it helps me tolerate more carbs and avoids GI issues.” A lot of people get the carb load wrong. It’s not a calorie load; it’s more of a redistribution of calories.

Since your training load has massively reduced, you will already be in a natural caloric surplus if you continue to eat the same. 

Instead, it is about getting more of your calories from simple carbohydrate foods like white rice, pasta, bread & juices; and less from protein, fat and fibre.

Race Day Strategy: Building to 100–120g/hr

Bester’s approach relies on layering carbohydrates to steadily maintain availability from before the start gun right through to the final miles.

Pre-Start: Topping Up, Not Catching Up

Rather than relying solely on existing glycogen stores, Bester feeds the system early. Sipping on a BETA Fuel Drink Mix in the final 30–45 minutes serves two purposes:

• It stabilises blood glucose levels heading into the start.
• It contributes to the hourly carbohydrate target before the race begins.

By mile one, you are already executing the strategy rather than playing catch-up.

Start Line: Accessible Carbs

A BETA Fuel Energy Chew right before the gun is a simple, effective addition. When nerves are high, a small, easily tolerated option provides a final top-up without overloading the gut.

During the Race: Structured Fueling

Bester’s strategy is structured and predictable:

• 4 × BETA Fuel Gels spaced across the race.
• First 3 gels: Electrolyte versions to support fluid balance.
• Final gel: Caffeine to aid focus and reduce perceived effort late in the race.
• Beta Fuel Drink Mix: Consumed alongside gels to increase total carbohydrate intake efficiently.

Combining fluids and gels is what makes reaching 100–120g of carbohydrates per hour manageable.

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Why This Works

1. Multiple Formats Increase Intake: Relying solely on gels can cause taste fatigue and gut distress. Mixing fluids, gels, and chews spreads the gastrointestinal load, improving tolerance.
2. Even Distribution Prevents Energy Dips: Consuming carbohydrates steadily, rather than in large doses, ensures stable energy levels and reduces the risk of hitting the wall.
3. Strategic Caffeine Use: Saving caffeine for the final stretch helps combat mounting fatigue, sharpens focus, and helps maintain your target pace.

At this level, fueling is rehearsed, refined, and executed just like a pacing plan.

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Sharing the Message

As a coach and content creator, Bester has noticed a positive shift in the running community. “Runners are becoming more educated; people understand how vital fueling is,” he says. His goal is to make the science practical: “I try to show exactly what I do and emphasise how much it needs to be practised.”

What Most Runners Still Get Wrong

“The world’s best athletes take in over 100g of carbs per hour,” Bester notes. While that volume can intimidate everyday runners, he insists it is essential for optimal performance—provided you train your gut to handle it.

His non-negotiable rule remains: “Never try anything new on race day.”

The Bottom Line

Bester’s approach is built entirely on consistency: fuel adequately, practice the strategy, and repeat what works. Success is not just about how hard you train—it is about how well you fuel that training.