What should you eat during a 3- or 4-hour marathon or a long-distance trail race? The key is to plan your carbohydrate intake per hour, start consuming them from the early stages of the race, and adapt your hydration to the effort.
You can follow two strategies: prioritize energy gels and add some chewable food, or use Carbo Gummy as your main energy source and supplement it with Electro Gummy or Energy Bar Pâte de Fruit.
In both strategies, you can use water if the food already meets your carbohydrate goal. If you need to increase your energy per hour, you can incorporate ISO Drink or GLUT 5 Drink, also counting the carbohydrates and sodium in the drink.
In this guide, you will find complete examples for a 4-hour marathon and recommendations for organizing your nutrition during a trail race lasting more than 4 hours.
How many carbohydrates per hour should you take during a marathon?
In multi-hour endurance races, many athletes use strategies of 60–90 g of carbohydrates per hour. The right amount depends on the duration, intensity, and gastrointestinal tolerance, and should be trained before competing.
The goal is not to consume as much as possible, but to maintain an intake that you can sustain throughout the entire race.
| Intake goal | How to approach it |
|---|---|
| 45–60 g/h | One main source of carbohydrates and water, or a moderate combination |
| 60–75 g/h | Gel + chewable, or Carbo Gummy + supplement |
| 75–90 g/h | Combine two energy sources or introduce a carbohydrate drink |
| More than 90 g/h | Advanced strategy, normally with gels, bars and/or energy drink |
To see a broader plan for the 42.195 km, check out our marathon nutritional strategy guide.
What products should you use during a race lasting more than 4 hours?
Sports nutrition products do not all have the same function. To design a practical strategy, it is useful to distinguish what we use as our main energy source and what we incorporate to supplement sodium or vary the texture.
| Product | Carbohydrates | Sodium | Main function |
|---|---|---|---|
| Gel Lite 30 | 30 g | 175 mg | Energy |
| Gel Hydro 35 | 35 g | 200 mg | Energy in a fluid texture |
| Gel Hydro 45 | 45 g | 275 mg | Energy in a fluid texture |
| Gel 60 | 60 g | 350 mg* | High energy contribution |
| Carbo Gummy | 45 g | 260 mg | Chewable energy |
| Electro Gummy | 22 g | 300 mg | Sodium supplement |
| Energy Bar Pâte de Fruit | 33 g | 150 mg | Energy and texture variety |
| ISO Drink | 45 g | 300 mg | Hydration with carbohydrates |
| GLUT 5 Drink | 67.5 g | 350 mg | High-energy drink |
Reference values per full unit. *Gel 60: 350 mg of sodium in the versions used in the examples; salted caramel provides 400 mg.
Strategy 1: energy gels as the main energy source
This strategy consists of obtaining most of the carbohydrates through energy gels and adding small amounts of chewable food to supplement sodium or change flavor and texture.
It can be a practical option for marathon runners who prefer compact, easy-to-carry nutrition.
Which gels should you choose for a long race?
The FANTÉ range allows you to adjust the carbohydrates per unit: from 30 g in the Gel Lite to 60 g in the Gel 60.
The type of energy gel for a marathon depends on the amount of energy you need, the texture you tolerate, and the other products you will include in your strategy.
In this option, gels are the foundation. You can add:
- Electro Gummy: when you need to supplement sodium, keeping in mind its 22 g of carbohydrates.
- Energy Bar Pâte de Fruit: when you want to introduce a different flavor and a very soft fruit texture.
- Water: when the gels and chewables already cover the energy goal.
- ISO Drink or GLUT 5 Drink: when you need to increase the carbohydrates from the drink.
Example: gel plan for a 4-hour marathon
This example keeps gels as the main energy source, alternating Electro Gummy and Pâte de Fruit. The products in each row are distributed during that hour.
| Hour | What to consume | Carbohydrates | Sodium |
|---|---|---|---|
| 0–1 h | 1 Gel 60 + 1 Electro Gummy + water | 82 g | 650 mg |
| 1–2 h | 1 Hydro 35 + 1 Pâte de Fruit + water | 68 g | 350 mg |
| 2–3 h | 1 Hydro 45 + 1 Electro Gummy + water | 67 g | 575 mg |
| 3–4 h | 1 Gel 60 + 1 Pâte de Fruit + water | 93 g | 500 mg |
| Total | 4 hours | 310 g | 2,075 mg |
Average: 77.5 g of carbohydrates and approximately 519 mg of sodium per hour.
The last hour reaches 93 g, an amount that should have been trained beforehand. If you prefer a more moderate intake, you can replace the Gel 60 of that hour with a Hydro 35: the result would be 68 g.
The sodium for each hour is provided by the products, not a universal replenishment recommendation.
When should you introduce Pâte de Fruit into a gel strategy?
During a multi-hour marathon or trail race, repeatedly consuming the same format can become unappealing. Energy Bar Pâte de Fruit allows you to alternate gels with a very soft fruit bar.
Each unit provides 33 g of carbohydrates and 150 mg of sodium. For example, combined with Hydro 35, it reaches 68 g of carbohydrates.
When should you add Electro Gummy to gels?
Electro Gummy can be used when you are looking to supplement the sodium in your strategy. It provides 300 mg of sodium and 22 g of carbohydrates per unit.
For example, Hydro 45 + Electro Gummy adds up to 67 g of carbohydrates and 575 mg of sodium.
Before adding it, calculate how much sodium the gels and drinks you are already using provide. It is not necessary to take Electro Gummy every hour.
Strategy 2: Carbo Gummy as the main energy source
If you prefer to consume fewer gels, you can use Carbo Gummy as the basis of your nutrition. Each unit provides 45 g of carbohydrates and 260 mg of sodium, and you can supplement it with Electro Gummy or Pâte de Fruit according to the goal of each hour.
This strategy is designed for runners who tolerate chewable formats well and want to maintain a simple plan.
How to combine Carbo Gummy with Electro Gummy and Pâte de Fruit?
- Carbo Gummy + water: 45 g of carbohydrates and 260 mg of sodium.
- Carbo Gummy + Electro Gummy: 67 g of carbohydrates and 560 mg of sodium.
- Carbo Gummy + Pâte de Fruit: 78 g of carbohydrates and 410 mg of sodium.
The first option allows for a moderate intake. The second supplements sodium, and the third increases energy while changing the texture and flavor.
The Carbo Gummy thus becomes the main source of carbohydrates in the strategy, while the second product allows you to adjust it.
Example: bar plan for a 4-hour marathon
| Hour | What to consume | Carbohydrates | Sodium |
|---|---|---|---|
| 0–1 h | 1 Carbo Gummy + 1 Electro Gummy + water | 67 g | 560 mg |
| 1–2 h | 1 Carbo Gummy + 1 Pâte de Fruit + water | 78 g | 410 mg |
| 2–3 h | 1 Carbo Gummy + 1 Electro Gummy + water | 67 g | 560 mg |
| 3–4 h | 1 Carbo Gummy + 1 Pâte de Fruit + water | 78 g | 410 mg |
| Total | 4 hours | 290 g | 1,940 mg |
Average: 72.5 g of carbohydrates and 485 mg of sodium per hour.
This plan uses Carbo Gummy in every hour and alternates Electro Gummy with Pâte de Fruit. This way, you can maintain a stable energy source without necessarily resorting to gels.
In trail running, where the terrain and intensity change constantly, you can reserve chewable foods for sections where it is more convenient to eat.
Water, ISO Drink, or GLUT 5 Drink during a marathon?
Choose water when the food already covers your carbohydrate goal. If you need to add energy from the bottle, ISO Drink provides 45 g of carbohydrates per single dose and GLUT 5 Drink provides 67.5 g.
The decision depends on two different aspects: how many carbohydrates you need and how much liquid you need to drink.
It is not advisable to increase water intake solely to reach more carbohydrates, nor to arbitrarily reduce the water preparation to concentrate the drink.
If you want a moderate intake: food + water
When you already reach 60–80 g/h with gels or bars, you can use water as your main drink. This avoids adding carbohydrates you do not need.
For example, Carbo Gummy + Pâte de Fruit provides 78 g of carbohydrates without the need for an additional energy drink.
If you need more carbohydrates: food + ISO Drink
ISO Drink is aimed at hydration and provides 45 g of carbohydrates and 300 mg of sodium per single dose.
One Carbo Gummy along with one full single dose of ISO Drink adds up to 90 g of carbohydrates and 560 mg of sodium.
If you use a gel or a bar along with ISO Drink, count all the carbohydrates to avoid accidentally exceeding your hourly goal.
If you need a high intake: food + GLUT 5 Drink
GLUT 5 Drink provides 67.5 g of carbohydrates and 350 mg of sodium per single dose. It can be used when you want to obtain a significant part of the energy in liquid format.
For example, Carbo Gummy + GLUT 5 Drink adds up to 112.5 g of carbohydrates and 610 mg of sodium.
This is an advanced strategy that requires training both the energy intake and the tolerance to the drink.
Table: how to increase carbohydrates using drinks
| Strategy | Combination per hour | Carbohydrates | Sodium |
|---|---|---|---|
| More gels + water | Hydro 35 + Pâte de Fruit | 68 g | 350 mg |
| More gels + ISO Drink | Gel Lite 30 + Pâte de Fruit + ISO Drink | 108 g | 625 mg |
| More gels + ISO Drink | Hydro 35 + Electro Gummy + ISO Drink | 102 g | 800 mg |
| More bars + water | Carbo Gummy + Pâte de Fruit | 78 g | 410 mg |
| More bars + ISO Drink | Carbo Gummy + ISO Drink | 90 g | 560 mg |
| More bars + GLUT 5 Drink | Carbo Gummy + GLUT 5 Drink | 112.5 g | 610 mg |
The combinations with a full drink represent the carbohydrates and sodium of the entire single dose consumed during that hour. If you distribute a bottle over several hours, you must also distribute its contributions.
Strategies above 90 g/h are examples for athletes who have progressively trained that intake. They do not constitute a universal recommendation.
Which strategy should you choose for a trail race lasting more than 4 hours?
In trail running, you can use either of the two strategies, but you must adapt the intakes to the terrain, aid stations, and digestive tolerance. The important thing is to maintain a regular intake and have formats that you can consume comfortably.
If you prefer gels during the trail race
Use Hydro 35, Hydro 45, Lite 30, or Gel 60 as your energy base. Introduce Pâte de Fruit when you want to change flavor or texture, and Electro Gummy when you need to supplement sodium.
In technical sections, you can prioritize formats that are easy for you to consume. Reserve the intakes that require more chewing for less demanding moments.
If you prefer bars during the trail race
Use Carbo Gummy as your base. Alternate Electro Gummy and Pâte de Fruit according to whether you need to supplement sodium or introduce variety.
In races lasting many hours, having different flavors and textures can make it easier to maintain the planned intake.
If you use food from the aid stations, you must also count its carbohydrates within the strategy. It is not necessary for all the energy to come from sports products.
How often should you eat during a marathon?
There is no single interval that is valid for all runners. The important thing is to distribute the carbohydrates during each hour and avoid long periods without consuming energy.
A strategy of 70 g/h does not require you to consume the 70 g in a single intake. You can distribute one Carbo Gummy, a gel, or a bar during different moments of the hour.
Before competing, practice the schedules during long runs. The frequency should adapt to your digestive tolerance and the race conditions.
How to calculate water and sodium during a long race?
Carbohydrates, water, and sodium are related variables, but they must be planned separately.
Gels, gummies, and FANTÉ drinks already contain sodium. Therefore, before adding Electro Gummy or an isotonic drink, check how much sodium you are consuming with the rest of the products.
Liquid needs depend on temperature, humidity, intensity, duration, and individual sweat losses. Avoid both dehydration and drinking too much.
If you want to delve deeper into this section, check out our hydration during a race guide.
Common mistakes in marathon or trail nutrition
- Starting to eat too late. It is preferable to follow a strategy from the early stages of the race.
- Not counting the carbohydrates in the drinks. ISO Drink and GLUT 5 Drink are also part of the energy intake.
- Consuming too much sodium without calculating it. Gels, bars, and drinks already contain significant amounts.
- Taking all the products of an hour together. Distributing them can make tolerance easier.
- Using a new strategy on race day. Quantities and formats should be tested beforehand.
- Relying on a single flavor or texture. Alternating gels and chewables can help maintain the plan during long races.
Frequently asked questions about what to eat during a marathon
What to eat during a 4-hour marathon?
You can follow a strategy based mainly on energy gels or a strategy based on Carbo Gummy. In both cases, adjust the carbohydrates per hour and use Electro Gummy or Pâte de Fruit as supplements according to your needs.
For example, Hydro 35 + Pâte de Fruit provides 68 g of carbohydrates, while Carbo Gummy + Electro Gummy provides 67 g. Both combinations can be accompanied by water if they meet the energy target.
How many gels do I need to run a marathon?
It depends on the estimated time, the carbohydrates provided by each gel, and whether you also consume gummies, bars, or sports drinks.
A Gel Lite provides 30 g of carbohydrates and a Gel 60 provides 60 g. Therefore, it is not advisable to calculate the strategy solely by the number of gels. It is more useful to first define the grams of carbohydrates per hour.
Can I run a marathon using mainly Carbo Gummy?
Yes, as long as you tolerate the chewable format well and achieve an adequate carbohydrate intake. Carbo Gummy provides 45 g per unit and can be combined with Electro Gummy or Pâte de Fruit.
For example, Carbo Gummy + Pâte de Fruit provides 78 g of carbohydrates and 410 mg of sodium. It is an alternative for those who prefer to reduce the number of gels during the race.
What is better for a trail race: gels or energy bars?
It depends on the athlete, the terrain, and the duration. Gels can be convenient when you want to consume energy in a compact format, while bars allow you to alternate flavors and textures.
In trail running, many strategies combine both formats. The priority is to choose products that you tolerate well and that you can consume regularly during the effort.
When is it advisable to use ISO Drink or GLUT 5 Drink?
When you need to obtain part of the carbohydrates through a drink. ISO Drink provides 45 g per single dose and GLUT 5 Drink provides 67.5 g.
If you already meet your energy target with gels or bars, you can use water. If you need to increase the carbohydrates, incorporate the appropriate drink and recalculate the total carbohydrate and sodium intake.
Do I need Electro Gummy every hour?
No. Electro Gummy provides 300 mg of sodium and 22 g of carbohydrates, but gels and drinks also contain sodium.
Before including it, check the total sodium of the combination and consider individual losses through sweat. A higher sodium intake does not automatically mean better hydration.
What does the scientific evidence say about nutrition in long races?
Sports nutrition literature recommends adapting carbohydrate intake to the duration and intensity of the exercise, using strategies that the athlete can tolerate continuously.
In ultramarathons, planning must also consider food availability, gastrointestinal tolerance, hydration, and individual preferences.
As a reference, you can consult the position of the International Society of Sports Nutrition on nutrition in ultramarathons.
The combinations in this guide have been calculated based on the declared values of FANTÉ products. They are educational examples that must be adapted to the athlete and tested before the competition.
Conclusion: two ways to fuel during a long-distance race
For a 3–4-hour marathon or a trail race of more than 4 hours, you can build your strategy in two ways.
Option 1: more gels. Gels provide most of the energy, while Electro Gummy complements the sodium and Pâte de Fruit introduces a variety of flavor and texture.
Option 2: more bars. Carbo Gummy acts as the main energy source, accompanied by Electro Gummy or Pâte de Fruit according to the needs of each hour.
In both options, use water when you already meet your carbohydrate target. If you need more energy, you can incorporate ISO Drink or GLUT 5 Drink, also adjusting the sodium and liquid volume.
The best strategy will be the one you can maintain throughout the entire race, with adequate quantities and products you have tested beforehand.
