{"id":19273,"date":"2025-07-31T00:00:00","date_gmt":"2025-07-31T00:00:00","guid":{"rendered":"https:\/\/www.scienceinsport.com\/sports-nutrition\/?p=19273"},"modified":"2026-03-10T09:41:13","modified_gmt":"2026-03-10T09:41:13","slug":"mastering-in-race-fuelling-for-marathon-success","status":"publish","type":"post","link":"https:\/\/www.scienceinsport.com\/sports-nutrition\/mastering-in-race-fuelling-for-marathon-success\/","title":{"rendered":"Mastering In-Race Fuelling for Marathon Success"},"content":{"rendered":"\n
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Mastering In-Race Fuelling for Marathon Success<\/h1>\n<\/div><\/div>\n\n\n\n
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<\/div>\n
\n Written By<\/span>\n

Jonah Rosner<\/h3>\n

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4 minutes<\/div>
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INTRODUCTION: WHY FUELLING MATTERS<\/strong><\/h2>\n\n\n\n

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 \u201chitting the wall.\u201d <\/p>\n\n\n\n

This typically happens when your body\u2019s glucose runs low, forcing you to slow down drastically. But a strategic fueling approach can help you avoid this situation entirely. <\/p>\n\n\n\n

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\u2019re a recreational runner or chasing a personal best, mastering your fueling strategy can significantly boost your marathon performance. <\/p>\n\n\n\n

UNDERSTANDING THE SCIENCE OF FUELLING<\/strong><\/h3>\n\n\n\n

How Your Body Uses Energy During a Marathon<\/strong> <\/p>\n\n\n\n

During a marathon, your muscles primarily use two energy sources: carbohydrates and fat. <\/p>\n\n\n\n

Carbohydrates, stored as glycogen, deliver quick energy needed for intense running. Fat provides slower, sustained energy. <\/p>\n\n\n\n

However, even experienced runners typically store enough glycogen for only 2\u20133 hours of intense effort\u2014making mid-race fuelling crucial (Jeukendrup, 2011)[1].<\/p>\n\n\n\n

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Why Glycogen Depletion Matters<\/strong> <\/p>\n\n\n\n

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. <\/p>\n\n\n\n

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]. <\/p>\n\n\n\n

EXPERT FUELLING RECOMMENDATIONS<\/strong><\/h3>\n\n\n\n

Ideal Carbohydrate Intake<\/strong> <\/p>\n\n\n\n

Sports nutrition experts suggest consuming 60\u201390 grams of carbs per hour during a marathon. This recommendation should align with your running intensity and your digestive comfort (Jeukendrup, 2011)[1]. <\/p>\n\n\n\n

The Benefit of Multiple Carbohydrate Types<\/strong> <\/p>\n\n\n\n

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. <\/p>\n\n\n\n

The Advantage of Nootropics and Caffeine<\/strong> <\/p>\n\n\n\n

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<\/a>, enhances these benefits even further\u2014boosting mental alertness, sharpening your focus, and delaying cognitive fatigue. <\/p>\n\n\n\n

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. <\/p>\n\n\n\n

HOW SiS BETA FUEL SUPPORTS YOUR STRATEGY<\/strong>  <\/h4>\n\n\n\n

SiS BETA Fuel Gel <\/a>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\u2019s carbohydrate absorption. <\/p>\n\n\n\n

Key benefits of SiS BETA Fuel gel<\/a>:<\/strong><\/p>\n\n\n\n