For most runners, aim for about 30 to 60 grams of carbs per hour during a marathon — roughly one to three energy gels, since most gels carry 20 to 25 grams each. Trained athletes can push toward 90 grams per hour on long efforts, but 30 to 60 covers the majority. The bigger mistake usually isn't the exact number — it's starting too late.
How many carbs per hour?
Once an effort runs past about an hour, your body needs carbs coming in to keep blood sugar up and spare your limited glycogen stores. For a marathon, 30 to 60 grams per hour is the range that works for most runners. Go toward the lower end if you're newer to fueling or have a sensitive stomach, and toward the higher end as you get used to taking in carbs on the run. The same applies to any long endurance effort — long rides, triathlons — not just running.
What that looks like in gels
Most energy gels carry 20 to 25 grams of carbs, so your hourly target translates to roughly one to three gels:
| Carbs per hour | Energy gels per hour |
|---|---|
| 30 g (lighter) | ~1 |
| 45 g (typical) | ~2 |
| 60 g (higher) | ~2–3 |
| 90 g (trained, long efforts) | ~3–4 |
Can your body absorb more?
There's a ceiling. From a single carb source like glucose, your gut tops out around 60 grams per hour — take in more and the excess just sits there. To go higher, you need a mix of glucose and fructose, which absorb through different pathways and together allow up to about 90 grams per hour. That high end is for trained athletes on long efforts, and it takes practice — your gut adapts to bigger carb loads the more you fuel.
Start early and stay steady
Don't wait until you feel empty — by the time you bonk, you're already behind, and carbs take time to reach your bloodstream. Take your first gel around 30 to 45 minutes in, then every 20 to 40 minutes after, with water. Steady beats big-and-late.
What this looks like with Hüma
Hüma gels carry 24 grams of real-food carbs each, so two to three Hüma per hour puts most runners right in the 48 to 72 gram range — no math required. Take them with water, starting early.
FAQ
How many carbs per hour do you need for a marathon?
Most runners do well with 30 to 60 grams per hour, started early and spread out. Trained athletes can go higher.
How many energy gels per hour is that?
Since most gels are 20 to 25 grams, that's about one to three gels per hour.
Can your body absorb 90 grams of carbs per hour?
Only with a glucose-and-fructose mix and a trained gut. From a single carb source you top out around 60 grams per hour.
When should you take your first gel?
Around 30 to 45 minutes in, then every 20 to 40 minutes — don't wait until you feel empty.
