Running Nutrition & Fueling Guides
Fueling science, no fluff.
Gel comparisons, race nutrition guides, and the data behind what actually works on race day.
Marine Corps Marathon Fueling Plan: Mile-by-Mile Strategy
A course-specific fueling strategy for the Marine Corps Marathon. Why the on-course Nuun is nearly carb-free, when to take the mile 1 gel, and how to fuel Beat the Bridge.
Marathon FuelingMarathon Race Week Fueling Timeline: 72 Hours to the Start Line
A countdown from 72 hours out to your first gel: carb loading targets in g/kg, the night-before dinner, race-morning breakfast timing, and what to take in the last 15 minutes.
PerformanceCold-Weather Marathon Fueling: How to Eat and Drink When It’s 30 to 45°F
Cold does not lower your carb needs. It blunts thirst, triggers cold diuresis, and thickens your gels. Fluid, sodium, and carb targets by temperature band for NYC, Indy, Philly, and CIM.
Marathon FuelingCaffeine on Marathon Race Day: Dose, Timing, and Which Gels to Use
How much caffeine to take before a marathon, when to take a caffeinated gel during the race, and the verified caffeine content of every major gel brand.
Marathon FuelingMarathon Fueling Plan by Finish Time: 3:00, 3:30, 4:00, 4:30, and 5:00
Total carbs, gel counts, and exact gel timing for 3:00, 3:30, 4:00, 4:30, and 5:00 marathons at 75 to 90g of carbs per hour.
Race StrategyNYC Marathon Fueling Plan: Mile-by-Mile Strategy
Course-specific fueling strategy for the New York City Marathon. The Staten Island wait, gel timing across all five bridges, and the First Avenue surge trap.
Race StrategyBerlin Marathon Fueling Plan: Mile-by-Mile Strategy
Course-specific fueling strategy for the 2026 BMW Berlin Marathon. Maurten aid station timing, flat-course discipline, and September weather contingency.
Race StrategyGrandma’s Marathon Fueling Plan: Mile-by-Mile Strategy
Course-specific fueling strategy for Grandma’s Marathon in Duluth. Aid station timing, Lemon Drop Hill fueling, heat contingency, and how Lake Superior changes your plan.
Race StrategyChicago Marathon Fueling Plan: Mile-by-Mile Strategy
Course-specific fueling strategy for the Chicago Marathon. When to take gels, how to handle the exposed west side miles, and how October weather changes your plan.
Race StrategyCopenhagen Marathon Fueling Plan: Mile-by-Mile Strategy
Course-specific fueling strategy for the Copenhagen Marathon. Aid station timing, wind management, and how to use the flat course for a PR.
TrainingHow to Practice Race Fueling on Long Runs
How to train your gut on long runs, build carb tolerance to 80-100g/hr, and dial in your race fueling protocol before marathon day.
Fueling ScienceThe Science of Race Fueling: Why High-Carb Works and How to Get There
The dual transporter model, gut training protocols, and the latest research on why 90-120g carbs per hour outperforms the old 30-60g standard.
Race StrategyLondon Marathon Fueling Plan: Mile-by-Mile Strategy
Course-specific fueling strategy for the 2026 London Marathon. Tower Bridge timing, Canary Wharf discipline, and what to know about Lucozade Sport.
PerformanceRunning in the Heat: How Temperature Affects Your Pace and Fueling
Research-backed breakdown of how heat slows your marathon pace and changes your fueling plan. Temperature ranges, sodium needs, and heat adaptation.
Race StrategyBoston Marathon Fueling Plan: Mile-by-Mile Strategy
A course-specific fueling strategy for the Boston Marathon. When to take gels, how to handle the Newton Hills, and how weather changes your plan.
Marathon FuelingHow Many Gels Do You Need for a Marathon? (Calculator)
The exact number of gels you need depends on your brand, carb target, and finish time. Here’s the math for every major gel brand at 80g carbs per hour.
Gel ComparisonBest Race Day Gels Ranked by Carbs Per Dollar (2026)
We ranked 7 popular race gels by carbs-per-dollar, gut reputation, and real-world usability,from budget pick Carbs Fuel to premium Maurten. Find out which gel is actually worth it for your race.