10/22/2026
A new research study suggests 100g of carbs per hour helped cyclists hold their performance longer than 60g per hour. Mind you, it’s a small study of male cyclists 🙄
Most gels have 25-30 g of carbs, so that’s 3-4 an hour, which may not work for every runner. You may not need that much but if you’re running for over 60 minutes, you will need something. Gel carb content varies by brand, so check the label on your favourite.
Train your gut first, or your fuel might come right back out 😅. We would never start running the marathon distance without running one before, so we wouldn’t start a fuelling plan with the top level carb intake.
Since this was done in male cyclists, we need more research in women and runners. Everyone is different, and what works for one person may not work for another. Nutrition is individual.
