EnduranceKollective Marathon Fuel Plan

Why This Matters

Running a marathon is a serious test of preparation, mindset and energy management. Even well-trained athletes struggle if fuelling is neglected. A smart plan doesn’t just get you to the start line — it gets you through the final 10 kilometres with strength and control. Backed by science and elite-tested products, this plan helps you fuel with confidence.

Key Fuelling Targets

60 to 90 grams of carbohydrates per hour
400 to 750 millilitres of fluid per hour
300 to 600 milligrams of sodium per hour

Simple Fuelling Strategy

Start fuelling within the first 15 to 20 minutes and continue every 20 minutes. Use Amacx or Neversecond gels, each delivering 30 grams of carbohydrate and 200 milligrams of sodium. Combine three fuelling sources per hour — one C30 Drink, one gel, and one Veloforte chew or bar — to reach the 90 gram target.

Incorporate one or two caffeinated C30+ gels in the second half of the race to maintain focus. Hydrate with C30 Drink Mix to cover both fluid and sodium needs.

Example Marathon Plan

Per hour: 2 - 3 30g energy gels with 200mg of sodium adding water at aid stations or carrying a energy/electrolyte drink mix with you. 

Add one to two Gels with caffeine from 25km onwards

Recovery Strategy

Use a Veloforte Mocha Bar immediately post-race for 10 grams of protein and 37 grams of carbs. Add Pillar Performance Triple Magnesium in the evening to aid sleep and muscle recovery. Ultra Immune C helps during heavy training or post-race immune dips. Ultra B Active supports energy levels across your training weeks.

Pro Tip

Spring conditions can shift fast. Start with slightly less fluid if it's cold but be ready to increase volume if the temperature rises mid-race. 

Practice your fueling strategy, train your stomach and enjoy the day

Closing Thought
Fuelling well isn’t complicated — it’s consistent. Stick to your plan in training and you’ll be ready when it matters most.