Marathon - nutrition plan

Overview

Why fuelling is key

The marathon is the ultimate test of pacing and energy management. Your glycogen stores will run out — the only question is whether you planned for it, or whether it catches you out at kilometre 32.

At marathon effort you burn roughly 500–600 kcal per hour — far more than the body can absorb. The goal of a fuelling strategy isn't to replace everything you burn, but to keep blood glucose stable, delay glycogen depletion and prevent bonking.

This guide is put together for a target time of 3–5 hours. Elite runners can shorten the early windows. If you are aiming simply to finish, lengthen the hydration intervals and prioritise electrolytes in the second half.

~550kcal burned per hour

1–2 Lfluid loss per hour

32 kmaverage bonk point

5–7recommended gels in total

Race day

Race day plan

Adjust the times to your target finish time.

−3 hbefore the start

NitratesNitrate dose — the starting protocolNitrate supplementation needs 2–3 hours to reach its maximum effect. This is the most important preparation step. Take the recommended dose with a small amount of water.Recommended: Beetroot extract

−2 hbefore the start

Pre-race mealCarbohydrate base + hydrationEat a carbohydrate-rich meal — 2–4 g/kg of body weight. White bread, porridge, a banana or rice are ideal. Avoid fat and fibre. Drink 500–750 ml of water with electrolytes.Target: 80–120 g of carbs

−30 minbefore the start

Pre-start boostFast carbs + caffeineTake a gel or 25 g of fast carbohydrates. The ideal moment for a 75–100 mg dose of caffeine. Wash it down with 200 ml of water.Recommended: hyve Energy gel

STARTthe starting gun

StartHere we goHold your planned pace. The first kilometres are always faster than they should be — slow down deliberately.

+30 minafter the start

First fuellingGel no. 1 — set the rhythmStart fuelling at 30 minutes, even if you feel great. Early fuelling protects your reserves for the second half. Take it with at least 150 ml of water.hyve Energy gel — 30 g of carbs

+60 minafter the start

Second fuellingGel no. 2Keep to your rhythm. Add an electrolyte tablet if you are sweating heavily or it is warm. Take it with at least 150 ml of water.hyve Energy gel — 30 g of carbs

+90 minafter the start

Halfway pointGel no. 3 — the critical transitionThe most critical gel of the race — it bridges you from stored reserves to relying on fuelling. Don't skip it, even if you feel strong.hyve Energy gel — 30 g of carbs

+120 minafter the start

Third hourGel no. 4 + hydration checkKeep going mechanically — don't rely on feeling hungry. Check your hydration and add electrolytes if needed.hyve Energy gel — 30 g of carbs

+150 minafter the start

Danger zoneGel no. 5 — protection against the bonkKm 32–36 is where most marathons fall apart. A hyve gel delivers the energy to hold your form to the finish.hyve Energy gel — 30 g of carbs

+30 minafter the finish

Recovery windowProtein + carbs — don't skip it!20–25 g of protein with 60 g+ of carbohydrates within 30 minutes kick-starts recovery. Prefer liquid formats.Recommended: hyve Recovery

The golden rule

Never try anything new on race day. Every gel, every electrolyte format, every time window must be rehearsed in training at race pace.

Interactive tool

Pace calculator

Hours

03

:

Minutes

30

Target time

Set the hours and minutes — you'll immediately see the required pace, split times and your personal fuelling plan.

Required pace4:58/km

Average speed12.1km/h

Half (even split)1:4521,1 km

Performance zone——

Split timesMarathon · 42,195 km

Distance	Time	5km split

Negative split strategy

First half — conservatively

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Second half — full effort

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A first half 2–3 % slower protects your glycogen stores. Most personal bests are set with a negative split.

Recommended pace by segment

Tailored to your pace

Your personal fuelling plan

Set your target time in the calculator above and the plan adjusts automatically — showing the exact gel timings and kilometres on the course.

TimeWhat to doKm

Gel timings are set at 30-minute intervals from the start gun. Adjust by ±5 min according to where the aid stations are. Always wash gels down with at least 150 ml of water.

Summary — what you'll need

Nitrates

−3 h before the start 100% Beetroot Extract A premium beetroot extract with 10 % standardised nitrates and vitamin C. Designed to suppor...

Energy gel

Fuelling windows — 30 g of carbs Energy gel The world’s first energy gel with a nutritionally correct composition, free from artificial ...

Recovery

After the race · +30 min Recovery pro hyve Recovery pro is the ideal choice after a hard workout, during which your body has exha...

Race notes

Race day principles

01

Carry your own supplies

Never rely on the gels handed out on the course. Use exactly what you trained with — in your race belt or vest.

02

Fuel by your watch

Set a timer on your watch. At marathon pace, hunger signals arrive far too late.

03

Train your gut

GI problems cause more DNFs than physical fitness does. Rehearse the whole plan in your long training sessions for at least 4 weeks before the race.

04

Electrolytes in the second half

After 90 minutes, add electrolytes every 30–45 minutes — especially in the heat or if you are prone to cramp.

MarathonFuelling plan

Why fuelling is key

Race day plan

Pace calculator

Your personal fuelling plan

What we use in this guide

Race day principles