What this guide is for

Use this on long runs and long race rehearsals to build a race-ready gut and a simple, repeatable fueling routine.

Key takeaways

1. Start low → build up (gut training matters).
2. Fuel consistently (don’t wait until you feel empty).
3. Most gels are ~20–25g carbs — use timing to hit your target.
4. Take gels with water (small sips) to improve tolerance.
5. Never try a new gel on race day.

The Ladder

• Level 1 (Weeks 1–2): 30 g carbs/hour
• Level 2 (Weeks 3–4): 45 g carbs/hour
• Level 3 (Weeks 5–7): 60 g carbs/hour (only if Level 2 feels good)

Simple gel timing (most gels = 20–25g carbs)

• For 30 g/hr:1 gel every 40–45 min (or drink mix to top up)
• For 45 g/hr:1 gel every 30–35 min
• For 60 g/hr:1 gel every 20–25 min (or combine gels + sports drink)

“Start” script

• 10 min before running: optional gel (if tolerated)
• Then: set a timer and fuel consistently
• Take gels with water (small sips)

Fluid + salt

• Drink to thirst (sip every 10–15 min)
• If warm/heavy sweater: 300–600 mg sodium/hour

Common mistakes

• Leaving fueling too late (first gel after 60–70 minutes)
• Jumping straight to 60 g/hr without building tolerance
• Taking gels without water
• Trying a new product on race day

Troubleshooting

• Stomach sloshy: smaller sips more often; reduce concentration; slow intake rate
• Nausea late in run: switch to smaller doses more frequently; keep it simple
• Energy crash: start fueling earlier; move up a ladder level gradually

Need this personalised? If you’re training for longer events (70.3/IM), struggling with GI issues, or want a race-day fueling plan, message me for 1:1 support.

For more nutrition tips, and useful links, visit my Nutrition Hub

Contact: Lisa at - hello@elevitanutrition.com