Carbs are your engine
Endurance runs on glycogen. Here's how to fuel before, during and after — and exactly how much you need.
Carb-loading calculator1–4g of carbs per kg in the 1–4 hours pre-effort. Low-fiber, familiar foods — oats, banana, toast, dates.
30–90g carbs/hour for anything over 75 minutes. Gels, chews, drink mix or real-food waffles.
1–1.2g/kg/hour for the first few hours to refill glycogen — pair carbs with protein.
Whole-food fuel
Engineered fuel
All picksChickpea Pasta
Half the carbs, double the protein of regular pasta.
Gel 100
25g of fast carbs in a smooth hydrogel — elite marathon fuel.
Energy Gel
22g carbs + electrolytes — the trail and road standard.
Energy Waffle
Real-food carbs between two thin waffles — pre-run favorite.
Sport Hydration Drink Mix
Real-fruit carbs + electrolytes for during-effort fueling.
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