Marathon fueling
Carbohydrate intake strategies during distance running and marathon training. Every Running Weekly story on marathon fueling, newest first. 13 stories since September 2026.
- Holmer finds a carb ceiling, 120 and 150 grams look the same
Zach Bitter asks which experts are actually writing fueling guidelines in the 150 grams an hour range.
- Holmer says glycogen does not explain the carb benefit
Three studies say the standard explanation for why high carb fueling works keeps coming up short.
- Bitter asks who actually recommends 150g of carbs an hour
Brady Holmer's durability thread turned into an argument about where the top end of fueling guidance came from in the first place.
- Holmer says 100g of carbs an hour rewrites durability
The fat burning advantage researchers found in unfueled riders vanished once intake hit 100 grams an hour, Holmer says.
- Kodiak 100 finisher runs 22:13:57, banks a UTMB 2027 spot
The race report breaks down 13 weeks of training, three weeks at 7000 feet and two gels an hour.
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- Study says non-elite marathoners fuel at 21.7g of carbs an hour
The race-day gap is not physiology, it is how little actually gets swallowed.
- The 10 grams of carbs an hour claim falls apart
A tiny carb dose looked good for about a day, then the man who posted it conceded the point.
- Holmer posts study where 10g of carbs an hour beats placebo
A dose a fraction of standard endurance guidance still moved the needle in the lab, days after the same number was being written off.
- Researcher says new data kills the 10g carbs an hour claim
Javier Gonzalez points to fresh data and says the absolute version of the claim does not hold.
- Holmer weighs a gel, finds 2 grams never leave the packet
A kitchen scale test says your 60 grams an hour plan is running slightly light.
- Reddit poster shares a DIY Maurten Gel 100 clone
One anonymous kitchen experiment, ten pouches per batch, and a warning about the one ingredient that ruins it.
- Believe in the Run debunks the keto-before-carb-load trend
Episode 140 of the Fuel for the Sole podcast takes apart two viral carb-loading posts and lays out a Berlin sodium plan.
- 2:09 marathoner Tom Nobbs fuels at 114 to 120g of carbs an hour
One elite's self-reported fueling numbers, and how far they sit from what most amateurs think they can absorb.
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