Marathon Nutrition

Marathon nutrition is critical during the race, and runners are advised to consume 2 to 3 energy gels per hour. The fast-acting energy boost these gels provide, thanks to their high carbohydrate content, is key to delaying fatigue. Regularly replenishing electrolytes helps the body restore key reserves as it sweats.

If you prefer to plan your marathon nutrition by distance, we recommend taking an OTE energy gel every 6-8 km to maintain energy.

Though much shorter, a half-marathon still requires deliberate nutrition for a successful race. We recommend taking your first energy gel around the 45-minute mark, using a caffeine gel to maintain high energy. Repeat this at around the 75-minute mark.

For runners who expect to run a half-marathon in over 2 hours, a general rule to follow is to use a gel every 30 minutes.