Race Day Fuel Planner — Runners Edge

Under 1 hour: 0-30g — a gel before the start may be all you need
1-2 hours: 30-60g — single carb source (glucose) works fine
2-3 hours: 60-90g — need glucose + fructose blend for full absorption
3+ hours: 80-100+g — the top athletes in the world fuel at 90-120g/hr using trained guts and dual-carb products (like Maurten, Precision PF 90, or Skratch Superfuel)

Race Day
Fuel Planner

Every runner deserves a fueling plan. Build yours for The Missoula Marathon Weekend 2026

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