How Many Gels Should You Take To Run A Marathon?! Coach Sage Canaday Training Talk

[@jamesthomas2196]

I take 5 gels with me for a road marathon, one every 6 miles with an extra just in case. A tip for later in a marathon; if you’re feeling ropey, squirt the gel into your mouth and hold it there as long as possible. Glucose absorbs across your buccal mucosa much quicker than swallowing the gel, so you can get a boost in blood sugar rapidly.

[@Powellcon]

I take 8 gels during a marathon, probably on the higher end. Most recent PB is 2:37. I like to take one gel 10 mins before the race and then a gel every 5km. I also started drinking maurten drink mix 3 hours before the start to top off carbohydrates without filling the stomach too much. It's definitely interesting to hear about everyone's fueling strategies and just like you mentioned you really need to build that fuel tolerance in training.

[@5kribbles]

That's interesting that you take so much carbs so early, I wonder if that's necessary. Do you also carb load in the days leading up to the race? I've seen a paper which found that a fatty breakfast lead to more fat oxidation rate during ironman, and slightly better times. There is also the idea that hitting carbs too early causes insulin spikes early which cause you to require more sugar later for the same relative impact. If you spike blood glucose before there is much need for it then insulin is dumped to get the glucose level back down, but then it floats around in your system for a while eating up glucose that you later want in your muscles. Closely matching glucose intake to requirement in order to avoid insulin spikes could explain why during the breaking 2 they opted for sipping small amounts of carbs very often. That all being said this works for you and your marathon time is much faster than mine!

[@GerardoTinajero-d9m]

Im running a half in 3 weeks, since it's cold I'm putting on gloves and sliding one in each glove, works like a charm!

[@stepan1968]

8 gel for me for the marathon, the super good Honey Stinger gels.👍

[@SamirMishra6174]

Thanks 🙏

[@unknwoncommand1985]

Thanks for the tip at 11:36-37 awesome i could use that this sunday.

[@LeszekDeska]

Thanks for that talk - it’s really important topic. I ran my 29th marathon in Valencia and I hit the wall, really depressing:) that was also due to nutrition. My 30th marathon will be in Stockholm (I run only twice a year) and will do my best to run it smoothly at the same pace while race !

[@BobbyRunout_EverydayWorld]

I do 5, usually - one around mile 5, one around mile 10, one around mile 14, my single caffeinated one around mile 18 (i.e. the trough of despair), and my last one around mile 22-23

[@BrendanEvan]

I’ve never had GI issues once and am tempted to try quite a lot of carbs during my first road marathon here in 2 weeks. Targeting 5 hours at the top of zone 2/bottom of zone 3 at 220lbs

[@optumisticbias]

Would love more marathon nutrition vids! What are your thoughts on carbo loading? Or on caffeine utilization in races? Thanks, Sage!

[@dr4aces]

Thank you

[@jerseyritch2031]

This is excellent information Sage. 6-7 gels, caffeine at 22km. Used water at aid stations, no problems.👍 What about salt tabs/electrolytes?

[@Vo2maxProductions]

great to hear! Yes, generally some salt/electroylytes can and should be consumed for most people I'd say....depends on race day weather and your individual sweat rate and your concentration of electrolytes relative to total fluid intake...some gels have some amount in them already also!

[@jerseyritch2031]

@Vo2maxProductions 👍started using only Precision Fuel Hydration all last year. These are perfect for me. I took 1 of their 250mg tabs every other gel which worked out pretty good.

[@romanbenedit8190]

Great Video Sage. I've had success with the brand " CARBS " which is 50g carbs 200 calories. I take 10 min prior to start and then another at the 10K mark but this time SIS Beta fuel which has 40g carbs

[@Late_to_great]

I agree with a lot of this. I think the amount of substrate needed has a lot to do with burn rate, along with what your stomach can actually handle. I can’t help but think of David Roche, who is taking 120+ grams of carbs per hour during ultras. This is possible because of the burn rate, and because of actually training the gut as a competitive eater would.

[@MidLifeRunner]

Comment for the algo. 💪🏼 I try every 5k. A variety of brands so the gel consistency doesn’t get old (SIS, huma, ucan- and a ketone shot with caffeine for good measure at 13.1)

[@Deadbuck73]

I’ve only taken a couple gels during 1/2s. Haven’t gone full yet. But it would make sense to go double plus one. I usually go with an easy item like a breakfast sandwich 30-45 minutes prior to race time and then a banana right before the start.

[@gokiwi2642]

Good video Sage, I did my best marathon sipping on tailwind & morton jel every 30min , good idea taking one jell before the start is one less jel ya have to carry, Sage, have you got all the world majors 6 star medal?

[@BamainMn]

I carry 15oz of Maurten 320 along with gels in my Naked belt . It’s a bit thick, so maybe I’ll try your concoction to skip some of the busier aid stations at the beginning (especially if it’s CIM). Great tip!

[@GTE_Channel]

I used Generation Ucan for my first marathon. Used 90 grams of carbs over the whole marathon. Finished strong.

[@kennethward9530]

Please remember when running marathons we are usually guests in town-every aid station will have trash cans if your pockets are too small to hold your empty gel wrappers-amazing how many runners just toss their gel wrappers.

[@SageOfEchoes]

It should be based on body weight and your energy expenditure. If you’re carrying a lot of upper body muscle compared to the average runner, you store more glycogen but also require more energy to prevent muscle breakdown at higher intensity. I burn around 1,000 calories in an hour so a gel per half hour isn’t near enough. Perhaps you could do this again but with a formula to factor in theoretical glycogen stores based on lean muscle mass plus energy expenditure.

[@Vo2maxProductions]

How do you know you burn 1000 calories per hour? So a lot of that (if that is an accurate rate) can be fueled by the glycogen stores. I've already calculated in weight as a factor when I talk about POWER (in my other talk about going by Distance rather than Time) I emphasis "watts/kg" actually as that will take the individual into account. Another part of the equation is that those doing a longer marathon are going at a lower relative intensity because of the sheer duration (and can burn a different RER or more fat as fuel to supply that burn rate).

[@GTE_Channel]

It is my understanding that glycogen in the muscle can only be used in that muscle. Sounds like dead weight to me 😅

[@therapygrind]

What have you found is 'enough' for you in a typical road marathon?

[@wk633]

I take zero gels in a marathon. I put about 200g of carbs as a mix of maltodextrin and fructose in a 500ml. No sticky packets to open. Can sip far more frequently. Way way cheaper.

[@runfrankfurt]

I am always taking one Gel every 5km together with some water. At the 20km mark, I take one with 100mg of caffeine. Always works for me and carries me to the finish.

[@Persistence_run_444]

I do 120 maurten every 5k.

[@matthanna1980]

Hey Sage, do you recommend consuming the gel in 'one hit' (let's call it a minute or so) instead of sipping over the course of, say, 10 minutes? I tend to do the latter but not sure if this is better for the glycogen levels. Appreciate everyone is different, but good to know your and others' opinions.

[@Vo2maxProductions]

earlier on in the race I take more time eating a gel (maybe not 10-min but a few gulps over several minutes). In the latter stages of a race it's usually about getting it down as fast as possible. I also increase the frequency I take the gels in the second half of the marathon (compared to the first half)....So like: 1 gel at 5-miles in, another gel at 10-miles in, another gel at 15-miles in but then another gel at 19-miles in and then 23-miles in etc.

[@AuDHDRunner]

I burned ~3600 calories for Houston. 205lbs ~8:56 pace. This would generally be 40 seconds slower than my theoretical marathon pace. Used 6 gels and keytone shot. 1 gel and keytone shot before the start. Even pace with no issues or wall. Played it safe. Alternated E-gel (electrolites!) and maurten/maurent caf. Water on the course. I did take 8 with me and the weight of all the gels is annoying even with a flip belt. Probably would have been better off with a handheld and less gels and water on course. I used 1 before and 3 on the course for a half couple months ago so the numbers do line up despite that being a true effort. You were right, Sage. My shorts comment was wrong.

[@Vo2maxProductions]

congrats! nice running!

[@hazimmohamad6683]

maurten 320 1-2 hours before. one gel 30mins before start. one gel every 6k for me.

[@nokrome]

I think it makes more sense to use a time based schedule. The effort and energy expenditure are not the same for different runners for the same distance. The body can only absorb so many grams of carbs per hour. Previous knowledge was 60 grams per hour, which is a typical gel (20 grams of carbs) every 20 minutes. Recently it has been shown that 80 grams is also achievable for many with training. Example: 1 gel just before the race 3-4 gels per hour x number of hours Example with 3 gels/hour 4 hour marathon: 1 + 3 x 4 ‎ = 13 gels 3 hour marathon: 1 + 3 x 3 ‎ = 10 gels The whole idea is to have a steady supply of energy, but being careful not to upset your stomach. If you wait too long for your first gel, it won’t get you back on track. Also, there is no sense in emptying your muscle and liver glycogen first. It will be used regardless.

[@Vo2maxProductions]

The reason I don't go by time is that usually for runners going slower (or out thee for a longer time), the relative intensity is almost always less (so it automatically scales somewhat with glycogen burn rate). For example for Kipchoge running a 1:59 marathon it takes very constant carb consumption every 14-min to hold such high Power. He's probably pulling 90-02% of max HR average for that 2 hours. However for a 5-hour marathoner they are generally more a like 70-80% of max HR and therefore don't need carbs every 14-min. Different RER and % of fat that can be burned instead of pure glycogen/carbs/sugar. So going by time is not as "consistent" for all runners compared to going by the Sheer Distance for work output. It's a 26.2 mile race for all. The time only reflects relative Power and therefore glycogen burn rate (and need of consumption).

[@RunThePlanet]

I use about 6 maurtens (4 g100, 2 caf 100 typically) plus a soccersupps focus90 (I think I'm the only one using that 😂

[@liljemark1]

Redbull and Gatorade mix... dammit Sage, why didn't I think of Redbull as liquid carb and caffeine source! I used to love Redbull when it came out, whenever that was.

[@Shaunrooneytarget]

Triberry!

[@marksappington4439]

Right on with the 4-6 gels for the sub 4hr group. 18 miles for everyone to hit the wall? Many 6hr peeps out there will definitely need more as the wall generally is around 2 hours when glycogen stores are depleted. As well more hydration stops are half filled cups and offer very little in terms of carbs. Really the the most important thing is to work out your needs and tolerance during training pre marathon. PS not sure you should be pushing seed oils. Look at most current science on why they are not too good .

[@tav4755]

i try for ever 10k or so. but last two marathons wheels fell of at 35k maybe time to increase liquid and gel frequency.

[@kh-jj5nb]

always thought cramps mean hitting the wall! How do avoid muscle failure? I haven't done a marathon without cramps so far at around 25k. But I know the answer is probably run more LSD 😅

[@natebollman9230]

What are your thoughts on gummies instead of gels? I typically use Honey Stinger Energy Chews since they taste good and gels are hard to get down.

[@Vo2maxProductions]

they can be great!...especially carb based ones

[@wefedog]

How many for a half marathon? or is it too short to out of glycogen?

[@Vo2maxProductions]

Generally you shouldn't run out of glycogen in a half. However, depending on the duration of your race (as well as weather conditions) some people ceratinly like to take 1 -2 gls in a half (I don't), but it can still be a positive "pick-me-up" in terms of getting maybe extra caffine or "tricking the brain and leg muscles" that you have plenty of fuel lest int he tank. For sure need to hydrate also...(especially depending on weather conditions)....and that can be an additional source of carbs.

[@nberkel]

I'm in the minority and have had great success taking nothing before it during a race. I ran Clearwater 50k in 3:30 with only a couple of sips of water along the way. Have done a handful of 2:45ish marathons with nothing before or during as well. Just a big meal the night before, that way my body has had time to process and store ample amounts of energy. Not a scientist, just my own experimentation...

[@hal1001k]

Why not fueling like trail runners and cyclists - as much as the GI system can take, 100-120g per hour? It seems to massively improve performance, is there really no solution to carry it somehow?

[@Vo2maxProductions]

there is less vertical oscillation in cycling compared to running so sometimes it's easier to take in more carbs on a bike ( in terms of managing GI distress). Also cycling is generating more relative power (more muscles in the legs engaged)...so more fuel should be needed. And. Because of the nature of the marathon one can "get way" with less compared to a mountain-ultra.... because the former for elites is 2 hours and the later may be well over 20 hours. The faster the relative speed, the harder it is to carry a bunch of gels efficiently because of the added weight.

[@bighammer3464]

You also burn more calories running and the pace is constant more or less. More blood is pumped to the legs and less gets devoted to the stomach which can lead to the Gi problems. In cycling you are not going all out all the time in longer races so there is time to take in those calories. Even triathletes load up on eating on the bike in a Ironman because of the lower calorie burn and storage they have on the bike.

[@Vo2maxProductions]

@@bighammer3464 not to mention you can coast on a bike pretty fast! Downhills are more "free speed" too compared to running. Yeah, I just don't compared cycling to running all that much because I don't think it's very specific and there's not a ton of overlap.

[@jonathansandberg5267]

I heard that you should avoid eating two hours before your marathon and only take your first gel 20 minutes after the start of the race. That way you can avoid spiking your blood sugar levels and use the gel more efficiently. Elites take gels at the start line but that’s because they’ve already been warming up for 20 minutes and most amateurs don’t get the opportunity to warm up. What do you think of this approach?

[@Vo2maxProductions]

most elites don't really "warm up for 20-minutes" before a marathon (From what I've seen at Boston etc). They jog around very, very slowly for maybe 10-minutes. Yeah, I certainly make sure my breakfast is well before 2 hours before the start though. The glycogen from eating/carbo loading has already been stored from days prior. I don't think non-elites have to take as many gels as someone like Kipchoge...but I wouldn't be worried about "spiking blood sugar levels" unless i have some insulin regulation problems. As I mentinoed in this video I'd go more by Distance rather than Time (And 20-min is a pretty fast window). So more like once every 4-5 miles (for many people that 's more like 30-40min)....take a gel. But be sipping carb fluid as well inbetween.

[@Lion_McLionhead]

Deepseek says 8-12. Chatgpt says 4-6. Grok says 3-5. The cable guy says somewhere from 0-100.

[@matthanna1980]

😂 Has DeepSeek run a marathon yet though

[@BrandNewPaperboy]

Thanks for the vid Sage. Do you have som recomendations for someone who struggles with nutrition during marathons. My last 4 races have been s shitshow with puking around 30k mark and then a walk of shame to the finish. I doesnt matter if i take gels with water or carry sportdrink and supplement with water. The gel or sportsdrink is not getting absorbed and just sloshes around and the the body wants to get rid of it.

[@Vo2maxProductions]

sorry to hear. How many gels are you taking? If the GI issues are worse than the risk of bonking then generally you can take less. Also, practice during Long Runs in training ("gut training") but also the exact rate you plan int he race. Some sports drink can for sure throw you off.

[@BrandNewPaperboy]

Thanks! Not many actually, my first marathon this year i took one right before start and one 1 at 8k then a half gel at 16 then got some nausea and tried to drop pace but at 30k it came out. Same in my last marathon but with sports drink (maurten) maybe 50g carbs in 50ml handheld. Same brand in both but have tried different. My gut is more tolerant to carbs in training but still some discomfort, the speed and pulse is usually a bit lower too Even at mp-paced long runs.I have ordered some pure dextrose and pure maltodextrin to try in different ratios with some fructose. 14 weeks to next marathon so there is some time to tinker and maybe find out if one or the other is causing the gi issues. Yes for sure, bokning is probably better than puking and walking. Aiming for a sub 2:40 so some carbs is probably good but if it keeps upsetting the stomach i might just drop it altogether and go "balls to the wall". 😅

[@dansouth2088]

The real question is how many Mich Ultras you should drink during the marathon.

[@Vo2maxProductions]

hopefully no more! What I could really use (at Mile 21 of Houston) was a craft IPA! More carbs, more alcohol....more fuel calories!

[@dansouth2088]

@@Vo2maxProductions - Camelback with ice and IPA??

[@julioalvarez9650]

I like to take a Clif gummy every 10 minutes and carry 24 OZ of pickle juice to supplement on-course hydration. I tried the Tailwind combo drinks one time for a long run and got absolutely wrecked halfway through it. Never again. 😆

[@Vo2maxProductions]

Yes, I've found Tailwind is really sweet and dense (I think it pushes around a 10% carb solution....which is quite high!). But how do you carry 24 oz of pickle juice?

[@isaac-shapiro]

youll need 15 gels if they are Spring gels lmao

[@Vo2maxProductions]

yeah I don't take those anymore (chose to end my sponsorship with them)