Most runners should take 4 to 7 energy gels during a marathon, depending on pace. Aim for 60 to 90 grams of carbohydrates per hour. Start your first gel 30 to 45 minutes into the race and continue every 30 to 45 minutes.

 

Why Energy Gels Matter for Endurance Running

You've trained for months. You've nailed your long runs, dialled in your pace, and shown up to race day ready to go. But somewhere between miles 18 and 22, the wheels start to come off. Your legs feel heavy, your pace drops, and that confident stride from the first half is a distant memory. This is what runners call hitting the wall. In most cases, it’s not a fitness problem. It’s a fueling problem.

When you run, your body burns through its stored carbohydrate reserves, known as glycogen, in your muscles and liver.

Research shows that muscle glycogen stores become significantly depleted after approximately 90 to 120 minutes of sustained running at moderate to high intensity, depending on pace and starting fuel levels. Once these carbohydrate stores run low, fatigue increases and performance declines sharply. This is the physiological basis behind what runners call “hitting the wall.”

Carbohydrate energy gels for running were designed specifically to solve this problem. By delivering fast-absorbing carbohydrates mid-race, they help maintain blood glucose, spare glycogen stores, and keep you moving at your goal pace from start to finish.

A review published in the Journal of Applied Physiology confirmed that carbohydrate availability is a key determinant of endurance performance, driving rapid ATP resynthesis in skeletal muscle during prolonged running. 

 

Meet the Herbaland Energy Gel

The Herbaland Energy Gel is your new secret weapon for high-performance, crash-free energy on the run. Formulated with a science-backed blend of glucose, fructose, and maltodextrin, each pouch delivers 24g of carbohydrates and 100 calories to fuel you through every kilometre. It's vegan, non-GMO, gluten-free, caffeine-free, and proudly made in Canada.

Two gut-friendly flavours make it easy to find your match. Lemon Lime offers a refreshing kick, while Unflavoured keeps things simple and familiar.

Unlike other brands that are too runny to control or too thick to swallow without gagging, Herbaland Energy Gel is formulated with just the right texture. Smooth enough to go down easily, substantial enough to stay put. That balance is what makes it effective without water. No chasing an aid station, no awkward mid-stride sipping. Just rip, squeeze, and go.

Learn more about our energy gels and find your flavour.

 

How Many Carbs Per Hour Do You Actually Need?

This is the foundation of any marathon nutrition plan, and sports science gives us clear numbers to work with.

For runs under 60 minutes, your body’s glycogen stores are typically sufficient on their own. But once you pass the 60 to 90 minute mark, consuming carbohydrates becomes a meaningful performance tool.

A landmark analysis published in the Journal of Sports Sciences found that the greatest performance enhancement occurred at carbohydrate ingestion rates of 60 to 80 grams per hour, with current ACSM guidelines recommending 60 to 90g per hour for endurance events over 90 minutes. 

Why the ceiling around 60g per hour for single-source carbs? Your intestine uses a transporter protein called SGLT1 to absorb glucose, and that transporter saturates at roughly 60g per hour. Adding fructose unlocks a separate transporter, pushing your absorption rate to 90g per hour or more. 

This is exactly why the carbohydrate blend in your gel matters. Research confirms that a glucose-fructose combination increases energy delivery during endurance events compared to glucose alone. 

How Many Energy Gels for a Marathon?

Based on a target of 60 to 90g of carbohydrates per hour, here’s how many gels you may need depending on your finish time.

The following estimates assume energy gels are your primary carbohydrate source. Many runners also supplement with sports drinks or on-course nutrition.

A study published in Scientific Reports (2024) found that faster ultramarathon finishers consistently consumed more carbohydrates per hour, reinforcing that higher carbohydrate intake is associated with improved endurance performance. For optimal performance, aim to combine gels with other carbohydrate sources to reach the recommended 60 to 90g per hour.

When Should You Take Energy Gels During a Race?

Timing matters just as much as quantity.

The biggest mistake runners make is waiting until they feel tired before taking a gel. By then, blood glucose is already dropping and glycogen depletion has begun.

The rule is simple:

• Take your first gel 30 to 45 minutes into the race

• Continue every 30 to 45 minutes until the finish

Research shows that more frequent carbohydrate intake during endurance exercise helps maintain blood glucose levels and improve performance compared to less frequent feeding strategies.

If you take a gel before the race, do so within 15 minutes of the start to reduce the risk of an early drop in blood sugar. Because Herbaland Energy Gel can be taken without water, it allows for more flexible fueling without relying on aid stations.

 

Why the Glucose-Fructose-Maltodextrin Blend Matters

Not all energy gels are created equal.

• Glucose provides rapid energy and fuels high-intensity effort

• Fructose uses a separate absorption pathway, increasing total carbohydrate uptake

• Maltodextrin provides a more gradual release of energy

Together, this combination improves energy delivery and helps reduce the risk of gastrointestinal discomfort during long runs.

The Most Common Marathon Fueling Mistakes

Waiting too long to fuel
Start early. Do not wait until fatigue sets in.

Not practicing in training
Your gut is trainable. Practice your exact fueling strategy before race day.

Taking too few gels
Most runners underestimate their carbohydrate needs.

Mixing gels with sports drinks
Too many carbs at once can overwhelm your stomach.

Going out too hard
Fueling supports performance, but pacing still matters.

 

Your Race-Day Fueling Plan

Ready to fuel your next race? Try Herbaland Energy Gel and train your strategy before race day.

 

Frequently Asked Questions

How many energy gels should I take during a race?
Most runners need 4 to 7 gels during a marathon, depending on pace and duration.

How often should runners take energy gels?
Every 30 to 45 minutes is the recommended guideline.

When should you take energy gels?
Start at 30 to 45 minutes into your run and continue consistently.

How many carbs per hour for running?
Aim for 60 to 90 grams of carbohydrates per hour for endurance events.

Do energy gels work without water?
Yes, Herbaland Energy Gel can be taken without water, but hydration is still important.