Confluence Running · Nutrition education
A half marathon spans different fueling needs. Start with your expected time and the amount you already tolerate.
Evidence → explanation → your plan
During prolonged exercise, carbohydrate intake helps maintain blood glucose and carbohydrate use. Gels, chews, maple syrup, and drink mixes are delivery formats. The serving and tolerated intake matter more than the format alone.
Read the evidence ↗Glucose-type carbohydrate and fructose use different intestinal transport pathways. Blends help support higher carbohydrate intakes in prolonged exercise. Higher numbers still need a trained, comfortable gut.
Read the evidence ↗Rehearse breakfast and start with normal hydration. For longer expected race times, use the race-week guide to decide whether a structured carbohydrate-loading plan fits your needs.
Use the race-week and breakfast guide to rehearse your meal timing.
For roughly 1–2.5 hours of running, 30–60 g carbohydrate per hour is an established range. For longer races, build a plan through training and seek help if you want to approach higher rates. Begin during the early part of the race rather than waiting until you feel depleted.
For a two-hour half marathon, take one 25 g gel at 20, 50, and 80 minutes. Three gels provide 75 g total, averaging 37.5 g per hour. A separate pre-start gel is extra intake and is not included in this during-race total.
Carry one spare if you want a backup. If you drink 20 g carbohydrate from course drinks, count it toward the 75 g example instead of adding it without checking the total.
Use a carbohydrate and protein meal or snack and drink to your needs. See recovery nutrition.
Test your planned breakfast, gel texture, pockets or belt, course-drink combination, and fluid timing on long runs.
Maurten | Gel 100 | Sports NutritionCheck the selected flavor, serving size, caffeine, ingredients, and live availability.
GU | Energy Gels | 1.1 ozCheck the selected flavor, serving size, caffeine, ingredients, and live availability.
HUMA | CHIA Energy Gels Plus | Sports NutritionCheck the selected flavor, serving size, caffeine, ingredients, and live availability.
