The difference between finishing strong and hitting a wall can come down to knowing when to take energy gels during a marathon. While training builds endurance, your fueling strategy determines how well that holds up over 26.2 miles, with this being the reason why nutrition during marathon running is one of the most important elements of race day performance.

Energy gels, especially those from Veloforte, are formulated to deliver fast-absorbing carbohydrates to the body when needed most. Taking them too late, too early, or inconsistently can undermine even the best training plans. Therefore, understanding how important nutrition during marathon efforts is allows you to time your gels effectively and maintain energy from start to finish.

During a marathon, your body relies predominantly on stored carbohydrates known as glycogen. These stores are limited, typically last for around 90 minutes of running, and once the levels drop too low, fatigue begins to increase rapidly, concentration fades, and overall pace slows. 

This is where energy gels come into the picture, being a smart approach to nutrition during marathon racing. These supplements provide an easily digestible source of carbohydrates that help keep blood sugar levels stable. They do not replace stored energy, but extend it instead, delaying exhaustion in the process. If you ignore the use of these gels, or simply take them incorrectly, this can be one of the most common marathon fueling mistakes that is easily avoidable.

Waiting until runners feel tired before taking a gel is one of the most frequent errors made during a marathon. By that point, energy levels are already dropping; therefore, you should start taking the first energy gel between 30 and 45 minutes into the race. This timing ensures that carbohydrates are available before glycogen stores begin to decline significantly. 

This easy fuelling is a cornerstone of effective nutrition during marathon performance, as starting early can help maintain steady energy levels. In addition to this, it can prevent sudden fatigue later in the race, as well as reduce any potential stress on the body’s digestive system. The overall goal is to stay ahead of energy depletion via the use of energy gels, as opposed to chasing it. This is not just the case with gel supplements, either; being applicable to energy chews, too.

After the first gel, most runners benefit from taking one every 30 to 45 minutes. This exact timing depends on multiple factors, including body size, pace, and the carbohydrate content of the gels in question. As a general rule of thumb, faster runners may take gels more frequently, whereas slower ones might space them closer to 45 minutes apart.

The key to taking energy gels is consistency, as regular intake helps maintain stable energy levels and makes nutrition during marathon running more manageable. Taking too many gels quickly can overwhelm the stomach, while taking too few can leave you under-fueled; therefore, finding the right balance is important when training for long runs.

Veloforte Energy Gels are different from others on the market. They are designed to be easy on your stomach, as they are free from maltodextrin and artificial carbohydrates. This makes them smoother and less sticky, meaning you can take on more gels without feeling sickly and you can avoid GI distress and cramping.

Our gels are Informed Sports Certified and deliver dual-source carbs, pure electrolytes, and natural caffeine in Desto & Doppio.

It is essential to remember that energy gels should almost always be taken with water or drinks mixed with electrolyte powders. This helps to dilute the carbohydrates, making them easier to absorb and reducing the risk of discomfort, especially when it comes to the stomach. Taking gels shortly before or at water stations should be part of your planning for nutrition during marathons, as hydration also plays a role in how effectively carbohydrates are absorbed. If you are dehydrated, this can lead to slow digestion and make the gels feel heavy as you are running, something no marathon participant wants to experience.

Recognising early signs of under-fuelling can help you adjust before it is too late. Common indications include sudden heaviness or fatigue in the legs, lack of focus, dizziness, and sharp drops in pace. Once these symbols appear, it becomes difficult to recover from them entirely. That is why proactive nutrition during marathon running is so important in order for your performance not be hindered in any way whatsoever.

It is not just energy gels that can keep you running at your best and energy levels high; energy bars and protein bars can give you additional nutrients while tackling an endurance event.