Best carbohydrate for marathon: The 5 that truly make a difference
Choosing the best carbohydrate for a marathon is not just about quantity, but about quality, combination, and strategy.
In a 42.195 km race, muscle glycogen becomes the limiting factor for performance. When reserves are depleted, the dreaded "wall" appears. That's why understanding which is the best carbohydrate for a marathon can determine whether you maintain your pace at kilometer 35... or not.
Below, we analyze the 5 most relevant carbohydrates for marathon runners and how to integrate them into your strategy to choose the best carbohydrate for a marathon according to your profile.
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Maltodextrin: the classic energy base
Maltodextrin is one of the most widely used carbohydrates in energy gels for endurance sports.
Why?
- Low sweetness
- Good digestive tolerance
- Rapid glucose release
- Easy combination with other sugars
Its short-chain structure allows for efficient absorption without creating an overly sweet sensation in the mouth.
In a marathon, where repeated consumption is constant, this characteristic is key to avoiding taste fatigue. However, consuming only maltodextrin limits maximum absorption to approximately 60 g per hour, which prevents it from being the best carbohydrate for a marathon on its own for prolonged efforts.
Fructose: the alternative metabolic pathway
Fructose uses a different intestinal transporter (GLUT5), which allows for an increased total rate of carbohydrate oxidation when combined with glucose or maltodextrin.
This is where the famous 1:0.8 ratio of maltodextrin and fructose comes into play.
This combination allows trained athletes to reach 90 g/hour or even more. Therefore, when analyzing the best carbohydrate for a marathon, fructose is not considered in isolation, but within a combined strategy.
The goal is not only to provide more carbohydrates, but to do so without saturating a single intestinal transporter.
Glucose: immediate energy
Glucose is the most direct fuel for muscles.
Although it is rarely found alone in modern sports products, it is part of strategic mixtures that aim to come close to being the best carbohydrate for a marathon from a physiological perspective.
Advantages:
- Rapid absorption
- Direct conversion to energy
- Useful in critical moments (last 10 km)
- However, used in isolation, it can generate more pronounced glycemic peaks. Therefore, in a marathon, it is combined with other carbohydrates with different kinetics.
High molecular weight carbohydrates
In recent years, higher molecular weight carbohydrates, designed to improve gastric emptying, have gained popularity.
The theory indicates that a higher molecular weight reduces osmolarity, facilitating gastric transit. In practice, its effectiveness depends on the context and the combination with other sugars.
In a marathon, where the digestive system is subjected to constant mechanical stress, the best carbohydrate for a marathon is still a well-structured combination rather than the isolated use of a single type.
Optimized combinations: the modern standard
Today we know that the truly best carbohydrate for a marathon is not just one, but a strategic combination.
Current strategies are based on:
- Maltodextrin and fructose
- 1:0.8 ratio
- Inclusion of sodium
- Texture adjustment for digestive tolerance
This approach allows for:
- Higher oxidation per hour
- Lower gastrointestinal risk
- Better pace maintenance in the second half
When looking for the best carbohydrate for a marathon, an optimized combination is the modern standard.
What are truly healthy carbohydrates in a marathon?
When we talk about healthy carbohydrates for performance, we are not referring to them being whole grain or natural as in daily diet.
In sports, healthy means:
- Digestively tolerable
- Metabolically efficient
- Free of unnecessary additives
- Compatible with prolonged efforts
Quality carbohydrates in a marathon are those that maintain stable blood glucose and do not cause intestinal discomfort. Therefore, choosing the best carbohydrate for a marathon involves analyzing the complete formulation, not just the name of the ingredient.
How many grams per hour do you need?
Current recommendations for marathons usually range between:
- 60 g/h for intermediate runners
- Up to 90 g/h for advanced runners with trained digestive systems
However, the optimal amount depends on:
- Target pace
- Body mass
- Gastrointestinal training
- Environmental conditions
The most common mistake is not taking too few carbohydrates, but choosing the wrong type. Even with the correct amount, if you don't use the best carbohydrate for a marathon adapted to your digestive system, performance can be compromised.
Recommended gel: optimized combination for marathon
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If you are looking for a gel that approaches the current standard of the best carbohydrate for a marathon, it is important that it meets:
- Maltodextrin:fructose ratio 1:0.8
- Tolerable texture
- Inclusion of sodium
- Good palatability with repeated consumption
At Fanté, the energy gels are formulated precisely under these principles.
It allows for easy integration into 60–90 g/h strategies, facilitates combination with other products, and reduces the risk of intestinal saturation.
Because in a marathon, kilometer 30 does not forgive strategic errors. And choosing the best carbohydrate for a marathon is not marketing: it is applied physiology.
Practical summary
If you're looking for the best carbohydrate for a marathon, remember:
✔ Maltodextrin is a solid base.
✔ Fructose allows for increased total oxidation.
✔ The 1:0.8 ratio is currently the most efficient standard.
✔ Combination is superior to isolated use.
✔ Digestive tolerance is a priority.
When the strategy is correct, the body responds all the way to the finish line.
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Bibliography
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Rowlands DS, Houltham S, Musa-Veloso K, et al. Fructose–maltodextrin ratio and exogenous carbohydrate oxidation during exercise. Medicine & Science in Sports & Exercise. 2015;47(5):907–915.
Currell K, Jeukendrup AE. Superior endurance performance with ingestion of multiple transportable carbohydrates. Medicine & Science in Sports & Exercise. 2008;40(2):275–281.
Smith JW, Pascoe DD, Passe DH, et al. Effects of different carbohydrate drinks on cycling performance. International Journal of Sport Nutrition and Exercise Metabolism. 2010;20(3):207–214.
Jeukendrup AE, Moseley L. Multiple transportable carbohydrates enhance gastric emptying and fluid delivery. Scandinavian Journal of Medicine & Science in Sports. 2010;20(1):112–121.
Burke LM, Hawley JA, Wong SHS, Jeukendrup AE. Carbohydrates for training and competition. Journal of Sports Sciences. 2011;29(S1):S17–S27.
