You know what’s worse than blowing your pacing plan? Blowing your fueling. Your body only has so much glycogen in the tank, and once it’s gone, you’re done — shuffling, cramping, praying for the finish line. That’s why carbs mid-race matter. But here’s the thing: you don’t figure this stuff out on race day. You train it, just like your legs.
What counts as fuel
A gel isn’t magic. It’s just sugar in a packet. Chews, sports drinks, dates, honey packets, bananas, gummy bears — all of it works if your stomach is okay with it. Gels are easy because they’re small and measured (usually ~20–30g carbs, sometimes with caffeine), but if gummy bears do the job for you? Perfect. Just know what’s in your fuel and keep it simple.
The swallowing problem nobody talks about
Not all carbs are created equal — at least not in texture. Some gels are basically liquid, others are thick like glue. And trust me, in the middle of a hard run, choking down a paste bomb can feel like hell. That’s why most gels are designed to be taken with a few sips of water. Skip the water and you risk cramps, nausea, or just that awful sticky throat feeling. Same goes for chews — they’re harder to get down at higher intensities. That’s another reason to test in training: you’re not just testing what your gut can handle, you’re testing if your mouth and brain can handle it when you’re already gasping for air.
When it actually matters
Running under an hour? Forget it. Drink some water, you’re fine. Once you’re over ~75 minutes, especially if you’re pushing in Zone 3 or higher, carbs stop being optional. That’s where the mid-race snacks come in. Think of glycogen like your savings account: it gets you started, but if you don’t add cash mid-run, you’ll go broke before the finish.
How to actually start
Don’t overthink this. You don’t need to nail the “science number” on day one. Start basic: throw a few gummy bears in your pocket and eat a couple every 20–30 minutes. Try half a gel at the 30-minute mark and see how your stomach reacts. That’s it. This is called “gut training” — your stomach literally learns to deal with carbs while running, just like your legs learn to handle more miles.
How much and how often
Once you’ve tested the basics, aim for something steady — like one gel every 30–40 minutes, or chews plus a sports drink that gets you 30–60g carbs per hour. For longer stuff (half marathon, marathon), most runners end up somewhere between 40–70g/hour. But that’s individual. Don’t just copy someone else’s plan — test yours.
How long it takes to figure out
This isn’t a “try it once and done.” Give yourself at least 3–5 long runs to test, mess up, and adjust. Some products will sit well, others won’t. Some amounts will feel perfect, some will wreck your stomach. That’s the point. By race day, you should know exactly what’s coming out of your pocket, when, and how it’s going down.
The takeaway
Fueling is training. If you don’t practice it, you’ll pay for it. Whether you’re into gels, chews, sports drinks, or gummy bears, the best fuel is the one you actually use without your stomach staging a rebellion. Start small, test often, and by the time the race starts, your fueling should feel automatic.
Fueling Gear I Use & Recommend (you should still try them out first):
(Affiliate disclaimer: Links marked with * are affiliate links. If you buy through them, I may earn a small commission — at no extra cost to you. Thanks for supporting Move&Meet!)
- High Carb Bar: Powerbar Energize Original * – great for long runs or bike rides when gels alone aren’t enough.
- Energy Gels: Powerbar PowerGel Fruit * – available with or without caffeine, easy on the stomach.
- Energy Gels: Maurten Gel 100 * – slightly thicker texture, but smooth digestion; my go-to for steady energy at race pace.
- Gummy Bears: nimm2 Lachgummi Minis * – not “sports nutrition” but they taste amazing mid-run and get the carbs in fast.
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