Best Running Nutrition During Long Runs 2026 Guide
Getting your nutrition right during long runs is one of the most impactful things you can do for your performance and recovery. Many runners spend weeks perfecting their training plan, shoes, and gear, only to bonk at kilometre 30 of their marathon because they didn't fuel adequately. In 2026, sports nutrition science has given us clear, evidence-based guidance on what to eat, when to eat it, and
Getting your nutrition right during long runs is one of the most impactful things you can do for your performance and recovery. Many runners spend weeks perfecting their training plan, shoes, and gear, only to bonk at kilometre 30 of their marathon because they didn't fuel adequately. In 2026, sports nutrition science has given us clear, evidence-based guidance on what to eat, when to eat it, and how much you need during extended running efforts.
This comprehensive guide covers the physiology of long-run fuelling, the best products available in Australia, practical fuelling strategies, and how to train your gut for race day.
The Physiology of Fuelling: Why It Matters
The human body stores approximately 2,000 calories of glycogen β the carbohydrate stored in muscles and the liver. At marathon pace, most runners burn through these stores in roughly 90β120 minutes. When glycogen runs out, the body increasingly relies on fat for fuel. Fat metabolism is slower and less efficient, which is why pace drops dramatically when glycogen is depleted β this is "the wall" or "bonking."
The solution is exogenous carbohydrate intake during running. By consuming carbohydrates during a long run, you:
- Spare muscle glycogen stores, extending the time before depletion
- Provide a readily available energy source that the working muscles can use immediately
- Maintain blood glucose levels, which supports both physical and cognitive performance
- Reduce the stress hormone response associated with glycogen depletion
Beyond carbohydrates, electrolytes and hydration are critical for long-run performance. Sodium loss through sweat affects fluid balance, nerve function, and muscle contraction. In Australian conditions, electrolyte replacement is more important than in cooler climates.
How Much Carbohydrate Do You Need?
Research has progressively revised upward the recommendations for carbohydrate intake during exercise:
Up to 60 minutes: No carbohydrate required. Water is adequate.
60β90 minutes: Small amounts of carbohydrate (30g per hour) can be beneficial, particularly for harder efforts.
90 minutes to 2.5 hours: 60g of carbohydrate per hour is the evidence-based target. This is the maximum rate at which the gut can absorb a single carbohydrate source (glucose/maltodextrin).
2.5+ hours: 90g of carbohydrate per hour is achievable with a dual-source carbohydrate approach. When you combine glucose/maltodextrin (which uses the SGLT-1 transporter) with fructose (which uses the GLUT-5 transporter), you access two absorption pathways simultaneously, raising the ceiling from 60g to 90g per hour. This is the principle behind most modern performance gels and drinks.
Elite runners: Some elite athletes have trained gut absorption to handle 100β120g per hour, but this requires systematic gut training over months.
Carbohydrate Sources: Gels, Chews, Bars, and Real Food
Energy Gels
Gels are the most convenient form of mid-run carbohydrate for most runners. They're lightweight, easy to carry in a vest or shorts pocket, and deliver carbohydrates quickly and efficiently.
What to look for in a running gel:
- Dual-source carbohydrates (maltodextrin + fructose, or glucose + fructose) for maximum absorption
- 20β30g of carbohydrate per gel
- Electrolytes (sodium, at minimum)
- Appropriate sweetness β overly sweet gels can be nauseating in later stages of a long run
- GI tolerance β this is personal and can only be tested in training
Best gels for Australian runners in 2026:
Maurten Gel 100: The hydrogel technology that encapsulates carbohydrates in a polymer matrix, making it significantly easier on the stomach than traditional gels. 25g of carbohydrates in a 2:1 maltodextrin:fructose ratio. No added flavourings, colourings, or preservatives. Widely regarded as the most GI-friendly gel available. Price: ~$5β$6 per gel.
Maurten Gel 160: The higher-concentration Maurten gel with 40g of carbohydrates β designed for athletes who've trained their gut to handle higher intake rates. Price: ~$6β$7 per gel.
SiS Beta Fuel Gel: Science in Sport's dual-source gel at a 1:0.8 maltodextrin:fructose ratio, providing 40g of carbohydrates. Research from SiS scientists shows this ratio approaches the maximum absorption efficiency available. Price: ~$4β$5 per gel.
Precision Fuel & Hydration PF 30 Gel: 30g of carbohydrates in a glucose:fructose ratio. Notably less sweet than many competitors, which makes it more palatable late in long runs. Price: ~$4 per gel.
Hammer Nutrition Gel: Australian-accessible, lower carbohydrate (22g) gel with added amino acids. Well-suited for runners sensitive to high-fructose content. Price: ~$3β$4 per gel.
GU Energy Gel: The most widely available gel in Australian running events, offered at aid stations in many major road races. 20g carbohydrates, sodium and potassium included. Familiar to most Australian runners. Price: ~$3β$4 per gel.
Energy Chews
Chews (gummy-style carbohydrate products) are preferred by runners who dislike the texture of gels or who want to spread their carbohydrate intake more gradually across a time window.
Best chews for runners:
Clif Shot Bloks: 33g of carbohydrates per package (3 blocks), with sodium options available. Popular for their familiar, less-intense sweetness. Price: ~$4 per pack.
SiS Isotonic Gel/Chew range: Available in both gel and chew formats. The chew format suits runners who prefer solid fuel. Price: ~$3β$4.
Sports Drinks
Carrying a sports drink in a soft flask or hydration pack provides carbohydrates and electrolytes simultaneously β which is particularly efficient for runs in hot conditions where you'd be hydrating anyway.
Best sports drinks for long runs:
Maurten Drink Mix 320: 80g of carbohydrates per serving (mixed in 500ml). The highest carbohydrate concentration of any major sports drink, designed for athletes targeting 90g/hour or higher. Best tolerated when gut trained. Price: ~$5β$6 per sachet.
SiS Beta Fuel 80: 80g carbohydrates, 1:0.8 maltodextrin:fructose ratio. Effective for trained gut absorption at high intake rates. Price: ~$5 per sachet.
Precision Hydration PF 90 Drink: 90g of carbohydrates in a gel-drink hybrid. Designed specifically for the maximum absorption approach. Price: ~$6 per sachet.
Endura Rehydration Fuel: A more traditional sports drink with carbohydrates and electrolytes at lower concentrations. Better for moderate-intensity runs of 90 minutes to 2.5 hours. Price: ~$3 per serve.
Hydralyte Sports: An electrolyte-focused drink rather than a carbohydrate drink. Best used for electrolyte replacement alongside food or gel-based carbohydrate intake. Price: ~$2β$3 per serve.
Real Food Options
For ultra-runners and those who prefer whole-food fuelling, real food plays an important role. The digestive system handles familiar foods well, and many runners find they can tolerate real food better than gels after the 3-hour mark when GI sensitivity increases.
Effective real food options for long runs:
Medjool dates: One of the best natural running fuels. High in glucose and fructose (approximately 18g of carbohydrate per date), easy to carry, and palatable at effort. A small container of 4β5 dates provides comparable carbohydrates to a gel.
Banana pieces: Easily digestible, providing glucose, potassium, and magnesium. Slightly bulkier to carry but excellent for ultra-distances.
Rice balls (onigiri): Popular with ultra-distance runners. A small rice ball with a savoury filling provides carbohydrates, sodium, and is well-tolerated at lower intensities.
Baby food pouches: Fruit and grain combinations in squeezable pouches. Convenient, easily portable, and surprisingly palatable when you're several hours into an ultra.
Boiled potatoes with salt: A trail running classic, particularly in ultra events. The combination of starchy carbohydrates and sodium is highly effective and most GI-sensitive runners can tolerate potato when other foods cause issues.
Electrolytes: The Often-Neglected Half of the Equation
Carbohydrate intake gets most of the attention in running nutrition discussions, but electrolyte management is equally important for long-run performance and safety.
Sodium is the primary electrolyte lost through sweat. Loss rates vary enormously between individuals (100mg to 2,500mg+ per litre of sweat), but Australian runners in warm conditions typically need 500β1,000mg of sodium per hour on long runs.
Sodium deficiency during running causes:
- Reduced blood plasma volume
- Muscle cramping (though the relationship between sodium and cramping is more complex than once believed)
- Hyponatraemia (dangerously low blood sodium) in severe cases β primarily a risk for slow runners drinking excessive plain water
Best electrolyte products for Australian runners:
Precision Hydration PH 1000 and 1500: Evidence-based electrolyte tablets from a company founded by hydration research scientists. Different sodium concentrations suit different sweat rates. Dissolve in water or soft flask. Price: ~$3β$4 per serve.
Hammer Endurolytes Fizz: Effervescent electrolyte tablets with a full electrolyte profile (sodium, potassium, magnesium, calcium, manganese). Low carbohydrate, making them suitable alongside food-based fuelling. Price: ~$2 per tablet.
SaltStick Caps: Capsule-format electrolytes modelled on the electrolyte profile of human sweat. A popular choice for ultra-runners who prefer capsules to drinks. Price: ~$0.50β$0.70 per capsule.
High5 Zero: An electrolyte tablet that dissolves in water with a mild flavour. Provides 250mg sodium per tablet β suitable for moderate sweat rate runners. Price: ~$2 per tablet.
Fuelling Strategy by Run Duration
1β1.5 Hours (Easy Runs)
- Water only, or water with a small electrolyte addition in hot conditions
- No carbohydrate supplementation needed for most runners
- Ensure well-fuelled before starting (don't run fasted unless specifically training fat adaptation)
1.5β2.5 Hours (Long Training Runs)
- Start fuelling with 30g of carbohydrate at 45β60 minutes
- Continue with 40β60g per hour thereafter
- Electrolyte supplementation in warm conditions
- Aim for fluid intake of 400β800ml per hour depending on sweat rate and conditions
2.5β4 Hours (Long Run / Half Ironman)
- Target 60β90g of carbohydrate per hour
- Dual-source carbohydrates essential at 90g/hour target
- Electrolytes every hour
- Consider transitioning to real food options in the final third
4+ Hours (Marathon to Ultra)
- 60β90g of carbohydrate per hour (gut tolerance becomes the limiting factor)
- Rotate between gels, chews, and real food to manage flavour fatigue
- Sodium priority increases significantly β 500β1,000mg per hour
- Caffeine gels strategically in the final third of the effort
Training Your Gut
One of the most important concepts in modern endurance nutrition is gut training β systematically practicing higher carbohydrate intakes during training to increase intestinal absorption capacity and reduce GI distress.
The gut adapts to the carbohydrate challenges you give it. Runners who never practice fuelling during long runs will almost always experience GI distress when attempting to fuel aggressively in a race. Those who consistently fuel every long run gradually increase their gut's capacity to absorb carbohydrates.
Practical gut training protocol:
Start at 40β50g per hour for your first few fuelled long runs. If tolerated well over 3β4 sessions, increase to 60g. Over a training block of 8β12 weeks, work toward 80β90g per hour if targeting marathon or longer. Use the same products you intend to race with.
Never try a new gel, chew, or sports drink on race day. This seems obvious but remains one of the most common race day mistakes.
Practical Fuelling Tips for Australian Conditions
Start earlier than you think you need to. The gut becomes less efficient at absorbing nutrition under physical stress. Waiting until you feel hungry or tired to start fuelling means you're already behind.
Carry enough. For a 3-hour long run targeting 60g per hour, you need 180g of carbohydrate β roughly 6β7 standard gels or equivalent. Many runners underestimate how much they need to carry.
Hot conditions change everything. High temperatures accelerate glycogen depletion and increase sweat rate, amplifying both carbohydrate and electrolyte needs. In 30Β°C+ conditions, increase both carbohydrate and sodium intake by approximately 20%.
Caffeine timing. If using caffeinated gels strategically, take them at 60β75% through your long run, not at the start. The adenosine blocking mechanism of caffeine is most valuable when natural fatigue is accumulating.
Listen to your gut. If you feel nauseous, back off the intake rate, switch to more dilute sources (sports drink instead of gel), and sip water. Pushing through genuine GI distress rarely ends well.
Common Long Run Fuelling Mistakes
Running fasted too often: While fasted running has a place in fat adaptation training, doing most long runs fasted limits adaptation to race-specific fuelling and trains the gut to be carbohydrate-intolerant.
Only drinking plain water: For runs over 90 minutes in warm conditions, plain water without electrolytes can dilute blood sodium levels and paradoxically worsen performance and safety.
Fuelling only from race aid stations: Course nutrition may not match what you've trained with. Always carry your own tested nutrition for key races.
Using too much caffeine too early: Multiple caffeinated gels early in a long run can cause jitteriness, elevated heart rate, and GI upset without delivering the late-race benefit they're designed for.
Ignoring recovery nutrition: Post-long-run nutrition (a carbohydrate-protein combination within 30β45 minutes) is as important as during-run fuelling for adaptation and recovery. A banana and a protein shake is a simple, effective post-run strategy.
Final Thoughts
Nutrition during long runs is a skill that improves with practice. The best fuelling strategy is the one you've tested systematically in training and know works for your gut, your sweat rate, and your target pace.
For most Australian runners targeting marathon or beyond, Maurten gels or SiS Beta Fuel gels combined with Precision Hydration electrolytes represent the most scientifically credible fuelling combination available. For ultra-distance runners, incorporating real food alongside gels and addressing the sodium demands of extended heat exposure is essential.
Fuel your long runs properly, train your gut consistently, and you'll arrive at the start line with confidence that nutrition won't be the limiting factor on race day.
For personalised nutrition advice, consult an Accredited Sports Dietitian (ASD). Find one through Sports Dietitians Australia at sportsdietitians.com.au
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