Mastering In-Race Fuelling for Marathon Success

INTRODUCTION: WHY FUELLING MATTERS

Marathon running has become as much about fuelling as it is about endurance. Many runners dread the sudden energy crash around mile 20 – commonly known as “hitting the wall.” 

This typically happens when your body’s glucose runs low, forcing you to slow down drastically. But a strategic fueling approach can help you avoid this situation entirely. 

In this article, we explain the science behind effective in-race fueling, share expert recommendations, and provide practical tips to keep you energized from start to finish. Whether you’re a recreational runner or chasing a personal best, mastering your fueling strategy can significantly boost your marathon performance. 

UNDERSTANDING THE SCIENCE OF FUELLING

How Your Body Uses Energy During a Marathon 

During a marathon, your muscles primarily use two energy sources: carbohydrates and fat. 

Carbohydrates, stored as glycogen, deliver quick energy needed for intense running. Fat provides slower, sustained energy. 

However, even experienced runners typically store enough glycogen for only 2–3 hours of intense effort—making mid-race fuelling crucial (Jeukendrup, 2011)[1].

Why Glycogen Depletion Matters 

As your marathon progresses, your body shifts from burning carbohydrates to relying more heavily on fat. Unfortunately, fat burns too slowly to meet the high energy demands of fast marathon running. 

Consuming carbohydrates during your run helps maintain blood glucose levels and conserves glycogen in your liver and muscles, delaying fatigue and sustaining your pace (Burke, 2007)[2]. 

EXPERT FUELLING RECOMMENDATIONS

Ideal Carbohydrate Intake 

Sports nutrition experts suggest consuming 60–90 grams of carbs per hour during a marathon. This recommendation should align with your running intensity and your digestive comfort (Jeukendrup, 2011)[1]. 

The Benefit of Multiple Carbohydrate Types 

Using multiple types of carbohydrates (like glucose and fructose) can boost energy absorption and minimize stomach discomfort. Each carbohydrate type is absorbed through a different pathway, allowing you to fuel at higher rates without upsetting your stomach. 

The Advantage of Nootropics and Caffeine 

Caffeine is well-established in research as an effective performance booster in endurance sports. It works primarily by reducing your perception of effort, helping you run faster or maintain pace with less perceived fatigue. Pairing caffeine with nootropics, as found in SiS BETA Fuel Nootropics Gel, enhances these benefits even further—boosting mental alertness, sharpening your focus, and delaying cognitive fatigue. 

For the best results, take a caffeine-containing gel during the first half of your marathon. This timing allows sufficient absorption into your bloodstream, ensuring you feel mentally and physically strong when you need it most in the critical later stages of the race. 

HOW SiS BETA FUEL SUPPORTS YOUR STRATEGY  

SiS BETA Fuel Gel is designed precisely with these scientific insights in mind. It contains a 1:0.8 ratio of maltodextrin (glucose polymer) to fructose, effectively maximizing your body’s carbohydrate absorption. 

Key benefits of SiS BETA Fuel gel:

• High Carb Intake: Provides the elevated carbohydrate levels necessary for marathon performance. 
• Reduced GI Stress: Helps you absorb fuel comfortably without stomach issues, maintaining your pace longer. 
• Convenience: Offers a concentrated, easy-to-use gel specifically suited to meet high fueling needs during longer races. 

Pro tips:

To gain an extra mental and physical performance boost, swap one of your early race gels (ideally within the first hour) for an SiS BETA Fuel Nootropics Gel. Its blend of caffeine and nootropics helps sharpen your focus and reduce perceived effort, setting you up for a strong finish. 

In short, SiS BETA Fuel Gel is an ideal, science-backed solution for marathon runners. It efficiently delivers energy while helping you avoid common fuelling issues, keeping you strong and focused all the way to the finish line. 

CONCLUSION: PUTTING YOUR FUELLING PLAN INTO ACTION

Effective in-race fueling isn’t simply about preventing hunger—it’s about strategically providing your body with the right mix of carbohydrates to keep you at peak performance. 

A well-executed fuelling plan delays liver glycogen depletion, sustains blood glucose, and helps your muscles and mind stay strong throughout your marathon. 

Remember to practice your fueling strategy during training. Test and refine it until it perfectly aligns with your marathon pace, giving you the confidence and energy to cross the finish line at your best. 

References 

1. Jeukendrup, A.E. (2011). Nutrition for Endurance Sports: Marathon, Triathlon, and Road Cycling. Journal of Sports Science, 29(Suppl 1), S91-S99.  

2. Burke, L.M. (2007). Nutrition Strategies for the Marathon: Fuel for Training and Racing. Sports Medicine, 37(4-5), 344-347. 

3. Podlogar, T. (2022). Higher Intakes of Carbohydrates in Endurance Sports. Nduranz Blog.