For marathon training, the most useful products are the ones that help you meet a rehearsed fueling and hydration plan: carbohydrate gels or chews for long efforts, and a carbohydrate sports drink when it fits your fluid needs. A high-mileage week alone does not identify the right products or prove that any product improves recovery. The headline’s 80-mile figure and first-person product experience should be treated as the author’s account, not independently verified guidance.
What helps during high-mileage marathon training?
Think in terms of jobs, not miracle products. During a long run, carbohydrate can provide fuel; a drink can supply fluid and, depending on its formulation, carbohydrate and sodium. After a run, ordinary meals and snacks can contribute to recovery. Which product is useful depends on the workout, conditions, what you can carry or access, and what your stomach tolerates.
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World Athletics’ 2019 distance-running guidance names gels, confectionery and carbohydrate-containing drinks as possible ways to take in carbohydrate during endurance events. It does not endorse a particular brand or show that a specific product caused an individual runner’s performance or recovery. Read the World Athletics guidance.
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How much carbohydrate should a runner plan for?
World Athletics gives 30–60 g of carbohydrate per hour as guidance for prolonged events. For events lasting longer than 2.5 hours, athletes may consider up to 90 g per hour. These are planning ranges, not mandatory targets for every runner; an appropriate intake depends on the athlete and the event. The recommendations are in the World Athletics paper.
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Choose a format you can use consistently
- Gels or chews: Portable carbohydrate options, but their texture, packaging and ease of use while running matter.
- Carbohydrate drink mix: Can combine fuel and fluid, but its carbohydrate and sodium content should be considered as part of the overall plan.
- Other accessible carbohydrate: World Athletics also identifies confectionery as a possible format. The practical choice is one you can carry, obtain and tolerate during the session.
Check the carbohydrate per serving on the product label and calculate the total from everything you plan to consume. A gel or drink should not be assumed to provide the same amount as another product.
How should hydration be planned?
Fluid needs vary with the runner, effort and weather. World Athletics’ 2019 guidance says to aim to keep net fluid deficit below 2% to 3% of body mass, especially in hot weather. That is a guidance target, not an instruction to force fluids or a universal drinking schedule. The paper’s exact wording is: “Aim to keep net fluid deficit <2% to 3% body mass, especially in hot weather.”
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Sodium losses also vary. ACSM says heavy sweaters might lose about 500–700 mg of sodium per hour of vigorous exercise; that example is not a measurement of your losses or a prescription for every runner. Its hydration and electrolyte guidance is useful context, but individual fluid and sodium plans should account for conditions and personal needs.
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- Start with the session. Decide whether its duration and effort make carbohydrate or carried fluid useful; needs are not identical for every run.
- Check the labels. Note carbohydrate and sodium per serving, and consider whether a drink contributes both fuel and fluid.
- Plan access. Work out what you can carry or reach on the route, including any planned stops.
- Rehearse in training. Try the timing, amount, flavor, texture and packaging during training rather than relying on an untested race-day setup.
- Adjust based on experience and conditions. Heat, session demands and gut tolerance can change what is workable; avoid treating another runner’s routine as a dosing rule.
What about recovery products?
The available guidance here supports discussion of carbohydrate formats and hydration, not a claim that a particular recovery shake or supplement is necessary or responsible for recovery. A protein drink may be convenient if a runner chooses one, but the evidence cited here does not establish that it is required or that it caused a personal outcome. Do not turn a first-person preference into a general performance claim.
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What the headline can and cannot establish
The 80-mile weekly training volume and the claim that particular products are “keeping me going” are personal claims that require confirmation from the author. The cited guidance does not verify the mileage, the products used, or any resulting benefit. If the article presents a personal routine, it should identify it as the author’s experience and distinguish that experience from the general recommendations above.
ACSM reported in June 2026 that an update to its Nutrition and Athletic Performance position stand had been approved and a writing group was being assembled. That announcement does not itself provide replacement recommendations; check whether a completed update is available before presenting the 2019 World Athletics or current ACSM guidance as the latest word. ACSM’s June 2026 update announcement.
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