runningoptimization

Better fueling doesn’t magically make you fitter, but it can help you use the fitness you already have for longer.

The benefit usually grows with race duration. For short races such as a 5K, fueling during the race often adds little if you start well-fueled. Around the half-marathon distance, carbohydrate intake can help preserve pace and reduce late-race fatigue.

In the marathon, fueling becomes far more important because glycogen depletion can cause a major slowdown.
Carbohydrates help maintain blood glucose, spare limited glycogen stores, support the brain, and delay fatigue. That means the biggest performance gain often appears in the final part of the race, when under-fueled runners begin to fade.

For longer events, a practical target is often around 30–60 g of carbohydrate per hour, with some athletes tolerating 60–90 g/h after training their gut.
Good fueling doesn’t create speed. It helps you keep it.

#running #sportsnutrition #marathontraining #runningscience #runningoptimization