Review of Energy Timing During Races

Fueling during a race is as much art as science. Take in too little and you bonk; too much and your stomach revolts. So what’s the best way to time your energy intake?

Guidelines

• Start Early: Begin fueling around 30–45 minutes into a race.
  
  
• Frequency: Small doses every 30–45 minutes maintain steady blood sugar.
  
  
• Carb Amount: Aim for 30–60 g carbs per hour (up to 90 g for elites).
  
  

Fuel Options

• Energy gels.
  
  
• Sports drinks.
  
  
• Chews or small bites of food.
  
  

Common Mistakes

• Waiting until you feel tired — by then it’s too late.
  
  
• Trying new fuels on race day.
  
  
• Overloading the stomach with too much sugar at once.
  
  

Verdict

Energy timing is about consistency, not last-minute fixes. Practice your strategy in training runs to find the sweet spot for your body. Come race day, your fueling should feel automatic.

- Edward