How to fuel your next marathon

In this first episode of The Physiology of Endurance Running Podcast, we explore what the research has to say on how best to fuel your marathon. We cover:

• The pros and cons of fat and carbohydrates as fuel sources
• Why taking on carbohydrates aids performance
• How much carbohydrate should we take on during a marathon
• How to choose which fuel type to take on
• How to plan your own nutrition strategy for training and racing

Key References

"Glucose-fructose likely improves gastrointestinal comfort and endurance running performance relative to glucose-only"

"Contemporary Nutrition Strategies to Optimize Performance in Distance Runners and Race Walkers"

"Solid, Gel, and Liquid Carbohydrate Format Effects on Gut Comfort and Performance"


Specialists you should follow

Louise Burke: Twitter Profile and ResearchGate Profile

Trent Stellingworth: Twitter Profile and ResearchGate Profile 

Find more from me on Twitter and Strava, while here is a link to my  "Physiology of Endurance Running"  webinar series.


Post-production corrections
At 34' I say that Maurten gels contain 40g of carbohydrate. They actually contain 25g while SIS Beta Fuel gels that I also refer to contain 40g