You’re a first-time marathoner, you’ve been using gummy candies to get through long runs, and now you’re wondering if you need to switch to gels. And how many carbs should you actually be taking in per hour? This guide covers exactly when to make the switch, why it matters, and the carb targets that work for most runners.
Quick Answer
Switch from gummy candies to gels when your long runs exceed 90 minutes, or when you start needing more than 30g of carbs per hour. Gels are designed for faster absorption and easier digestion during running. Aim for 30–60g of carbs per hour for runs over 2 hours. Start practicing with gels early in your training, at least 4 weeks before race day, to avoid stomach issues.
If you’re currently relying on candies for shorter runs (under 90 minutes), you can keep using them. But for marathon effort, gels give you a more reliable energy source with less GI distress.
Why This Happens
Gummy candies are simple sugar but they contain ingredients that slow down digestion during exercise. Many candies have gelatin, corn syrup, and varying sugar types (fructose, glucose) that aren’t optimized for quick absorption when blood flow shifts away from your gut. As your run gets longer, your body needs carbs that can be absorbed rapidly without causing cramping or nausea.
Gels are formulated with a specific blend of sugars (often maltodextrin and fructose) that use different transport channels in your intestines, allowing faster absorption and higher carb delivery. They also typically include electrolytes and are easier to carry and consume on the move.
Your carb needs increase with duration. For runs under 90 minutes, your glycogen stores can handle it. Beyond that, you need external carbs to keep your brain and muscles fueled. Gummy candies might work at lower intensities, but as you push race pace, they can leave you underfueled or with an upset stomach.
Step-by-Step Method
1. Calculate your carb needs. For runs longer than 90 minutes, target 30–60g of carbs per hour. If you’re smaller or run at a slower pace, start at 30g. Larger or faster runners may need up to 60g. A typical gel provides 20–25g of carbs. So aim for 1 gel every 30–45 minutes.
2. Choose a gel brand and test. Pick a brand that uses a 2:1 glucose-to-fructose ratio (e.g., GU, Clif, Huma, Maurten). Buy a variety pack and test each on separate long runs. Note taste, texture, and stomach reaction.
3. Transition gradually. During one long run, replace half your candy intake with gels. On the next run, go all-in with gels. Don’t mix candies and gels in the same feeding unless you’ve tested it.
4. Determine timing. Take your first gel 30 minutes into the run, then every 30–45 minutes after. Set a watch alarm so you don’t forget. Drink 4–6 oz of water with each gel to help absorption.
5. Practice race-day plan. Mimic race conditions: same time of day, same breakfast, same hydration. Do this on at least two long runs before race day.
Common Mistakes
Mistake 1: Switching too late. Some runners stick with candies until the week before the marathon. This leads to GI surprises. Start using gels at least 4–6 weeks before race day.
Mistake 2: Not drinking enough water with gels. Gels are concentrated sugar. Without water, they sit in your stomach and can cause cramps or nausea. Always wash down with water, not sports drink (unless you’ve tested that).
Mistake 3: Trying a new gel on race day. Even if a friend swears by a brand, never use it for the first time in a marathon. The risk of an upset stomach is too high. Stick with what you’ve practiced.
Mistake 4: Ignoring total carb intake. Assuming one gel per hour is enough. If your gel has 20g carbs, you’re only getting 20g per hour. Most runners need 30–60g. Use two gels per hour or supplement with other carbs.
Mistake 5: Forgetting to carry extra. Underestimating how many gels you need. For a 4-hour marathon, you need at least 6–8 gels (assuming 1 per 30–45 min). Bring one more than you think you’ll need.
Checklist or Decision Table
Gummy Candies vs. Gels: Comparison
| Feature | Gummy Candies | Gels |
|---|---|---|
| Carbs per serving | 10–25g (varies) | 20–25g (standard) |
| Sugar type | Usually corn syrup, gelatin | Maltodextrin + fructose blend |
| Absorption speed | Slow (due to gelatin & fiber) | Fast (optimized transport) |
| Electrolytes | Rare | Often included |
| Ease of carrying | Bulkier, may melt | Compact, easy to open |
| Risk of GI distress | Higher for long runs | Lower when properly hydrated |
| Packaging | Wrappers, sticky | Small tear-off packets |
Carb Intake Goals by Run Duration
| Run Duration | Carb Goal per Hour | Example: Gels Needed per Hour |
|---|---|---|
| < 90 min | None needed | 0 |
| 90 min – 2 hr | 30g | 1 gel (if 25g) + maybe a small candy or 2nd gel |
| 2–3 hours | 30–45g | 1–2 gels |
| 3–4 hours | 45–60g | 2–3 gels |
| Marathon (4+ hr) | 60g max | 2–3 gels per hour (with water) |
When This Advice Does Not Apply
This approach assumes you are a healthy runner without medical conditions affecting blood sugar or digestion. If you have diabetes, gastroparesis, or a history of severe GI issues during exercise, consult a sports dietitian or your doctor before changing your fueling strategy.
Also, if you’re following a low-carb or keto training plan, carb intake guidelines differ. This article targets runners who use carbohydrate-based fueling.
If you experience persistent nausea, vomiting, or diarrhea during runs even after adjusting gel timing and water intake, switch back to candies or try real food (dates, banana, energy chews) and seek professional advice.
Realistic Example
Sarah is a first-time marathoner training for her first marathon in 5 hours. She has used gummy bears on all her long runs up to 14 miles. On her 16-mile run, she felt lightheaded and had to stop at mile 12. She realized she needed more carbs per hour and a faster-absorbing fuel.
She switched to gels two months before race day. She tested three brands on separate long runs. She settled on Maurten gels because they didn’t cause any stomach issues. She aimed for 45g carbs per hour (two gels per hour) and practiced taking them every 30 minutes with water.
On race day, she started her first gel at 30 minutes, then every 30 minutes. She consumed 7 gels total over 4:45. She finished strong without hitting the wall. She now recommends practicing gels well ahead of race day.
Final Takeaway
Transition from gummy candies to gels at least 4 weeks before your marathon. Target 30–60g of carbs per hour during long runs and race day. Test your plan on multiple long runs. Drink water with each gel. Stick with what works. Your first marathon is a learning experience—fueling practice is just as important as mileage.
FAQs
How many carbs should I eat per hour during a marathon?
Most runners should aim for 30–60g of carbs per hour, starting 30 minutes into the race. A standard gel provides 20–25g, so you’ll need 1–3 gels per hour depending on your size and pace. If you’re a smaller runner or slower, start at 30g. Larger or faster runners can handle up to 60g. The key is to practice during training.
Can I mix gummy candies and gels during a marathon?
It’s possible, but not recommended unless you’ve tested that combination in training. Gummies and gels have different sugar profiles and absorption rates. Mixing them increases the risk of GI distress. If you want variety, try different flavors or types of gels rather than mixing in solid candies.
When should I switch from gummy candies to gels for marathon training?
Switch when your long runs exceed 90 minutes or when you start needing more than 30g of carbs per hour. For most first-time marathoners, that’s around the point when you’re running 12–15 miles. Start testing gels at least 4–6 weeks before race day to dial in your plan.
Do I need to drink water with gels, or can I use sports drink?
Water is best for washing down a gel because it helps dilute the sugar and speeds absorption. Using sports drink with a gel can overload your stomach with sugar and electrolytes, leading to cramping. If you prefer to carry only one bottle, use water for gels and get your electrolytes from the gel itself or separate salt tabs.
What if gels make me feel sick? Are there alternatives?
If gels consistently cause nausea, try a different brand or switch to energy chews (like Clif Bloks) or real food such as dates, banana, or raisins. These provide carbs but may digest slower. You can also try liquid nutrition like Tailwind or Skratch, which you sip from a bottle. Test alternatives on long runs.
How do I carry multiple gels during a marathon?
Use a running belt with small pockets, a race vest, or pin gels to your shorts using safety pins. Some shorts have built-in gel loops. Don’t stuff gels in your pockets unless they are secure. Practice carrying them on long runs so you know they won’t bounce or fall out. Plan to pick up a few on the course if your race provides them, but don’t rely on it.