{"id":233072,"date":"2025-11-10T12:33:59","date_gmt":"2025-11-10T11:33:59","guid":{"rendered":"https:\/\/crownsportnutrition.com\/?p=233072"},"modified":"2025-11-18T11:56:29","modified_gmt":"2025-11-18T10:56:29","slug":"marathon-fueling-strategy-for-a-3-hour-finish","status":"publish","type":"post","link":"https:\/\/crownsportnutrition.com\/en\/marathon-fueling-strategy-for-a-3-hour-finish\/","title":{"rendered":"Marathon Fueling Strategy for a 3-Hour Finish"},"content":{"rendered":"\n<p>When an athlete decides to take on a marathon, they know they must follow a defined training plan for at least 12 weeks before the race and, of course, begin this specific period with good physical condition.<\/p>\n\n\n\n<p>A very important aspect to consider throughout the entire preparation process \u2014and one that not everyone takes into account\u2014 is <strong>recovery<\/strong>, a fundamental pillar in any training plan.<\/p>\n\n\n\n<p>To achieve proper recovery, we must consider both <strong>rest and nutrition<\/strong>, and it is this latter aspect that we are going to discuss, specifically the period in which recovery actually begins for an athlete.<\/p>\n\n\n\n<p>Many people think that recovery processes begin once the training sessions are over, or during sleep, etc. However, nothing could be further from the truth. When we are performing physical activity, <strong>carbohydrate intake is crucial<\/strong> both for performance during the session itself and for subsequent recovery.<\/p>\n\n\n\n<p>Throughout the entire marathon preparation period, following an <strong>individualized nutritional strategy<\/strong> in line with the training plan \u2014one that also includes <strong>training the digestive system<\/strong>\u2014 will enhance performance during workouts and ensure that all sessions are completed successfully by promoting recovery processes.<\/p>\n\n\n\n<p>Training the digestive system will also allow us to design <strong>fueling strategies<\/strong> that align with the objectives achieved throughout the preparation phase.<\/p>\n\n\n\n<p>The following is a proposal for an athlete whose goal is to run a sub-3-hour marathon and who has previously trained their digestive system and designed a nutritional strategy based on the marathon\u2019s <strong>aid stations<\/strong> and any <strong>external assistance<\/strong> available.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-from-2-days-before\">From 2 days before:<\/h3>\n\n\n\n<p>Try to drink approximately <strong>1 liter of hypotonic beverage per day<\/strong>.<br>To prepare this drink, dilute one serving of <strong>Isodrink &amp; Energy<\/strong> (an isotonic beverage) in roughly <strong>double the recommended volume<\/strong>, between <strong>800 ml and 1 liter of water<\/strong>.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-during-the-warm-up-15-20-minutes-before-the-start\">During the warm-up (15\u201320 minutes before the start):<\/h3>\n\n\n\n<p>Take <strong>1 Energy GUM Bar<\/strong> (gummy bar).<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-from-the-start\">From the start:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Gradually drink about <strong>500 ml of HyperDrink 45<\/strong>, continuing its intake up to <strong>km 21<\/strong>.<\/li>\n\n\n\n<li>At <strong>30 minutes (~km 7)<\/strong> \u2192 take <strong>1 Energy GUM Bar<\/strong>.<\/li>\n\n\n\n<li>At <strong>75 minutes (~km 17.5)<\/strong> \u2192 take <strong>1 HyperGel 30 with caffeine<\/strong>.<\/li>\n\n\n\n<li>At around <strong>90 minutes<\/strong>, you should have finished the <strong>HyperDrink 45<\/strong>, and start taking <strong>Isodrink &amp; Energy<\/strong> (the isotonic drink).<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-summary-of-carbohydrate-intake-up-to-the-half-marathon\">Summary of carbohydrate intake up to the half marathon:<\/h3>\n\n\n\n<p><strong>98 g in 90 minutes \u2192 65.3 g CHO\/h<\/strong><br>By the halfway point, you should already have picked up the next <strong>500 ml bottle of isotonic drink<\/strong>.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<ul class=\"wp-block-list\">\n<li>At <strong>105 minutes (~km 24)<\/strong> \u2192 take <strong>1 Energy Gel with caffeine<\/strong>.<\/li>\n\n\n\n<li>At <strong>140 minutes (~km 33)<\/strong> \u2192 take <strong>1 HyperGel 30<\/strong>.<\/li>\n\n\n\n<li>At <strong>160 minutes (~km 37\u201338)<\/strong> \u2192 take <strong>1 Energy Gel<\/strong>.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-summary-of-carbohydrate-intake-during-the-2nd-half-of-the-marathon\">Summary of carbohydrate intake during the 2nd half of the marathon:<\/h3>\n\n\n\n<p><strong>106 g in 90 minutes \u2192 70.7 g CHO\/h<\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-total-carbohydrate-intake-for-the-marathon\">Total carbohydrate intake for the marathon:<\/h3>\n\n\n\n<p><strong>204 g CHO in 3 hours \u2192 68 g CHO\/h<\/strong><\/p>\n\n\n\n<p>These are <strong>highly tolerable intakes<\/strong> for the vast majority of runners.<\/p>\n\n\n<style>.kb-image233072_b918cd-2e .kb-image-has-overlay:after{opacity:0.3;}<\/style>\n<figure class=\"wp-block-kadence-image kb-image233072_b918cd-2e size-large\"><img decoding=\"async\" src=\"https:\/\/crownsportnutrition.com\/wp-content\/uploads\/2023\/10\/Crown_maraton-HG-30-y-HG-45-1024x768.jpg\" alt=\"\" class=\"kb-img\"\/><\/figure>\n\n\n\n<p>In the case of an athlete who is more experienced or better trained in the intake of carbohydrates and higher amounts of fructose, the <strong>HyperGel 30<\/strong> could be replaced by <strong>HyperGel 45<\/strong> (or an additional <strong>HyperGel 30<\/strong> could be added), which would provide an extra <strong>30 g of carbohydrates (CHO)<\/strong>.<br>This would result in an average intake of approximately <strong>234 g in 3 hours \u2192 78 g CHO\/h (between 75\u201380 g CHO\/h).<\/strong><\/p>\n\n\n<style>.kb-image233072_7681a0-87 .kb-image-has-overlay:after{opacity:0.3;}<\/style>\n<figure class=\"wp-block-kadence-image kb-image233072_7681a0-87 size-large\"><img decoding=\"async\" src=\"https:\/\/crownsportnutrition.com\/wp-content\/uploads\/2023\/10\/Crown_maraton-HG-30-y-HG-45-1024x768.jpg\" alt=\"\" class=\"kb-img\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-\"><\/h3>\n\n\n\n<div style=\"display:flex;flex-wrap:wrap;gap:24px;align-items:flex-start;border:1px solid #e6e8eb;background:#f7f8f9;padding:18px;border-radius:8px\">\n  <div style=\"flex:0 0 180px;max-width:180px;margin:auto\">\n    <img decoding=\"async\" src=\"https:\/\/crownsportnutrition.com\/wp-content\/uploads\/2025\/03\/marat-768x768.jpg\"\n         alt=\"Marathon Tester Pack\"\n         style=\"width:100%;height:auto;display:block;border-radius:6px\">\n  <\/div>\n  <div style=\"flex:1 1 320px;min-width:260px\">\n    <h3 style=\"margin:0 0 8px\">Marathon Tester Pack<\/h3>\n    <p style=\"margin:0 0 10px\">\nIncludes everything you need to keep your energy and performance at its maximum: Gels and gummy energy bars, sachets of our recovery and isotonic drinks. You will be ready to cross the finish line with strength and determination.\n\nTake your training to the next level with this must-have set for marathoners!    <\/p>\n    <p style=\"margin:0 0 6px\">\n      <a href=\"https:\/\/crownsportnutrition.com\/en\/producto\/pack-maraton-tester\/\"\n         style=\"display:inline-block;padding:10px 16px;border:1px solid #111;border-radius:4px;text-decoration:none;font-weight:600\">\n         M\u00c1S INFO\n      <\/a>\n    <\/p>\n    <p style=\"margin:6px 0 0;font-size:12px;opacity:.8\">*Env\u00edo gratis en pedidos superiores a 25\u20ac<\/p>\n  <\/div>\n<\/div>\n\n\n\n<div style=\"display:flex;flex-wrap:wrap;gap:24px;align-items:flex-start;border:1px solid #e6e8eb;background:#f7f8f9;padding:18px;border-radius:8px\">\n  <div style=\"flex:0 0 180px;max-width:180px;margin:auto\">\n    <img decoding=\"async\" src=\"https:\/\/crownsportnutrition.com\/wp-content\/uploads\/2023\/05\/107.5_HyperDrink_45_Neutral_Tin_Image_1.jpg\"\n         alt=\"HyperDrink 45, High carbohydrate drink\"\n         style=\"width:100%;height:auto;display:block;border-radius:6px\">\n  <\/div>\n  <div style=\"flex:1 1 320px;min-width:260px\">\n    <h3 style=\"margin:0 0 8px\">HyperDrink 45, High carbohydrate drink<\/h3>\n    <p style=\"margin:0 0 10px\">\nDrink with 45 g of carbohydrates in 500 ml of water and 235 mg of sodium. Ratio 1:0,8 Maltodextrin:Fructose. Excellent dissolution, taste and texture.    <\/p>\n    <p style=\"margin:0 0 6px\">\n      <a href=\"https:\/\/crownsportnutrition.com\/en\/producto\/hyperdrink-45-bebida-muy-alta-en-hidratos-de-carbono\/\"\n         style=\"display:inline-block;padding:10px 16px;border:1px solid #111;border-radius:4px;text-decoration:none;font-weight:600\">\n         M\u00c1S INFO\n      <\/a>\n    <\/p>\n    <p style=\"margin:6px 0 0;font-size:12px;opacity:.8\">*Env\u00edo gratis en pedidos superiores a 25\u20ac<\/p>\n  <\/div>\n<\/div>\n\n\n\n<div style=\"display:flex;flex-wrap:wrap;gap:24px;align-items:flex-start;border:1px solid #e6e8eb;background:#f7f8f9;padding:18px;border-radius:8px\">\n  <div style=\"flex:0 0 180px;max-width:180px;margin:auto\">\n    <img decoding=\"async\" src=\"https:\/\/crownsportnutrition.com\/wp-content\/uploads\/2023\/02\/1-with_badges8437022689623-768x768.jpg\"\n         alt=\"HyperGel 30 Hydro\"\n         style=\"width:100%;height:auto;display:block;border-radius:6px\">\n  <\/div>\n  <div style=\"flex:1 1 320px;min-width:260px\">\n    <h3 style=\"margin:0 0 8px\">HyperGel 30 Hydro<\/h3>\n    <p style=\"margin:0 0 10px\">\nAn energy gel with 30 g of carbohydrates in a 1:0.8 ratio maltodextrin:fructose and an extra sodium (110 mg) with neutral flavor. With a very liquid texture (hydro) and without aromas, sweeteners or colorings. Indicated for high consumption of carbohydrates. Version without and with caffeine (80 mg).\n\nThe caffeine-free version contains only 6 ingredients and the caffeinated version contains only 7 ingredients.    <\/p>\n    <p style=\"margin:0 0 6px\">\n      <a href=\"https:\/\/crownsportnutrition.com\/en\/producto\/hyperdrink-45-bebida-muy-alta-en-hidratos-de-carbono\/\"\n         style=\"display:inline-block;padding:10px 16px;border:1px solid #111;border-radius:4px;text-decoration:none;font-weight:600\">\n         M\u00c1S INFO\n      <\/a>\n    <\/p>\n    <p style=\"margin:6px 0 0;font-size:12px;opacity:.8\">*Env\u00edo gratis en pedidos superiores a 25\u20ac<\/p>\n  <\/div>\n<\/div>\n\n\n\n<div style=\"display:flex;flex-wrap:wrap;gap:24px;align-items:flex-start;border:1px solid #e6e8eb;background:#f7f8f9;padding:18px;border-radius:8px\">\n  <div style=\"flex:0 0 180px;max-width:180px;margin:auto\">\n    <img decoding=\"async\" src=\"https:\/\/crownsportnutrition.com\/wp-content\/uploads\/2023\/02\/109.5.C_HyperGel_45_Neutral_Box_Image_1.jpg\"\n         alt=\"HyperGel 45 (1;0,8)\"\n         style=\"width:100%;height:auto;display:block;border-radius:6px\">\n  <\/div>\n  <div style=\"flex:1 1 320px;min-width:260px\">\n    <h3 style=\"margin:0 0 8px\">HyperGel 45 (1;0,8)<\/h3>\n    <p style=\"margin:0 0 10px\">\nEnergy gel with 45 g of carbohydrates in a 1:0.8 maltodextrin:fructose ratio and 165 mg of sodium (except 400 mg in the salted peanut flavor). Caffeine free and caffeinated versions (80mg). With liquid texture and without sweeteners. Indicated for high carbohydrate intake.\n\nWith Informed Sport anti-doping certificate.<\/p>\n    <p style=\"margin:0 0 6px\">\n      <a href=\"https:\/\/crownsportnutrition.com\/en\/producto\/hypergel-45\/\"\n         style=\"display:inline-block;padding:10px 16px;border:1px solid #111;border-radius:4px;text-decoration:none;font-weight:600\">\n         M\u00c1S INFO\n      <\/a>\n    <\/p>\n    <p style=\"margin:6px 0 0;font-size:12px;opacity:.8\">*Env\u00edo gratis en pedidos superiores a 25\u20ac<\/p>\n  <\/div>\n<\/div>\n\n\n\n<div style=\"display:flex;flex-wrap:wrap;gap:24px;align-items:flex-start;border:1px solid #e6e8eb;background:#f7f8f9;padding:18px;border-radius:8px\">\n  <div style=\"flex:0 0 180px;max-width:180px;margin:auto\">\n    <img decoding=\"async\" src=\"https:\/\/crownsportnutrition.com\/wp-content\/uploads\/2022\/06\/B12.8.C_Energy_Gum_Bar_Orange_Box_Image_1.jpg\"\n         alt=\"Energy Gum Bar\"\n         style=\"width:100%;height:auto;display:block;border-radius:6px\">\n  <\/div>\n  <div style=\"flex:1 1 320px;min-width:260px\">\n    <h3 style=\"margin:0 0 8px\">Energy Gum Bar<\/h3>\n    <p style=\"margin:0 0 10px\">\nGummy jelly energy bar with electrolytes. With and without caffeine.\n\nApproximately 23 g of carbohydrates per bar\nWith 110 mg of sodium per bar except Salty Peanut flavor with 300 mg.\nWith other minerals from assimilable sources, potassium and magnesium\nWith a plus of branched chain amino acids (BCAA), arginine and taurine.\nGummy texture with incredible flavor and digestibility\nSuitable for Vegans.\n    <\/p>\n    <p style=\"margin:0 0 6px\">\n      <a href=\"https:\/\/crownsportnutrition.com\/en\/producto\/energy-gum-bar-barrita-energetica-de-gominola\/\"\n         style=\"display:inline-block;padding:10px 16px;border:1px solid #111;border-radius:4px;text-decoration:none;font-weight:600\">\n         M\u00c1S INFO\n      <\/a>\n    <\/p>\n    <p style=\"margin:6px 0 0;font-size:12px;opacity:.8\">*Env\u00edo gratis en pedidos superiores a 25\u20ac<\/p>\n  <\/div>\n<\/div>\n\n\n\n<div style=\"display:flex;flex-wrap:wrap;gap:24px;align-items:flex-start;border:1px solid #e6e8eb;background:#f7f8f9;padding:18px;border-radius:8px\">\n  <div style=\"flex:0 0 180px;max-width:180px;margin:auto\">\n    <img decoding=\"async\" src=\"https:\/\/crownsportnutrition.com\/wp-content\/uploads\/2021\/05\/1-8437024956341_with_badges.jpg\"\n         alt=\"Energy Gel\"\n         style=\"width:100%;height:auto;display:block;border-radius:6px\">\n  <\/div>\n  <div style=\"flex:1 1 320px;min-width:260px\">\n    <h3 style=\"margin:0 0 8px\">Energy Gel<\/h3>\n    <p style=\"margin:0 0 10px\">\nLiquid texture energy gel with carbohidrates, aminoacids and minerals. Caffeinated and non caffeinated version.    <\/p>\n    <p style=\"margin:0 0 6px\">\n      <a href=\"https:\/\/crownsportnutrition.com\/en\/producto\/energygel\/\"\n         style=\"display:inline-block;padding:10px 16px;border:1px solid #111;border-radius:4px;text-decoration:none;font-weight:600\">\n         M\u00c1S INFO\n      <\/a>\n    <\/p>\n    <p style=\"margin:6px 0 0;font-size:12px;opacity:.8\">*Env\u00edo gratis en pedidos superiores a 25\u20ac<\/p>\n  <\/div>\n<\/div>\n\n\n\n<div style=\"display:flex;flex-wrap:wrap;gap:24px;align-items:flex-start;border:1px solid #e6e8eb;background:#f7f8f9;padding:18px;border-radius:8px\">\n  <div style=\"flex:0 0 180px;max-width:180px;margin:auto\">\n    <img decoding=\"async\" src=\"https:\/\/crownsportnutrition.com\/wp-content\/uploads\/2019\/10\/107.2_IsoDrink_Red_Fruits_Tin_Image_1.jpg\"\n         alt=\"Isotonic Drink (Isodrink &#038; Energy)\"\n         style=\"width:100%;height:auto;display:block;border-radius:6px\">\n  <\/div>\n  <div style=\"flex:1 1 320px;min-width:260px\">\n    <h3 style=\"margin:0 0 8px\">Isotonic Drink (Isodrink &#038; Energy)<\/h3>\n    <p style=\"margin:0 0 10px\">\nPremium isotonic with carbohydrates, salts and amino acids in proportions according to science. Banned substance tested by Informed Sport.    <\/p>\n    <p style=\"margin:0 0 6px\">\n      <a href=\"https:\/\/crownsportnutrition.com\/en\/producto\/isodrink-energy\/\"\n         style=\"display:inline-block;padding:10px 16px;border:1px solid #111;border-radius:4px;text-decoration:none;font-weight:600\">\n         M\u00c1S INFO\n      <\/a>\n    <\/p>\n    <p style=\"margin:6px 0 0;font-size:12px;opacity:.8\">*Env\u00edo gratis en pedidos superiores a 25\u20ac<\/p>\n  <\/div>\n<\/div>\n<span class=\"kt-load-after-post\"><\/span>","protected":false},"excerpt":{"rendered":"<p>When an athlete decides to take on a marathon, they know they must follow a defined training plan for&#8230;<\/p>\n","protected":false},"author":379,"featured_media":233088,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","_kadence_starter_templates_imported_post":false,"_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","footnotes":""},"categories":[125,124],"tags":[],"class_list":["post-233072","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutricion","category-suplementacion"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.2 (Yoast SEO v27.2) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Marathon Fueling Strategy for a 3-Hour Finish<\/title>\n<meta name=\"description\" content=\"Discover the best marathon fueling strategy for a 3-hour finish\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/crownsportnutrition.com\/en\/marathon-fueling-strategy-for-a-3-hour-finish\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Marathon Fueling Strategy for a 3-Hour Finish\" \/>\n<meta property=\"og:description\" content=\"Discover the best marathon fueling strategy for a 3-hour finish\" \/>\n<meta property=\"og:url\" content=\"https:\/\/crownsportnutrition.com\/en\/marathon-fueling-strategy-for-a-3-hour-finish\/\" \/>\n<meta property=\"og:site_name\" content=\"Crown Sport Nutrition, sports 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