How Many Gels Do You Really Need to Fuel a Marathon?

Spoiler: The Answer is None.

If you’ve trained for a marathon, chances are you’ve heard the same advice over and over again: “Take an energy gel every 30–45 minutes.”
But here’s the reality: gels aren’t the only way to fuel your race. In fact, for many runners, they’re not even the best way.

The Problem with Gels

• Gut distress: That sticky, syrupy texture can sit heavily in your stomach and cause cramps.
• Flavour fatigue: By mile 20, the thought of choking down another gloopy gel can be enough to turn your stomach.
• Single-use plastic waste: Every gel comes in a non-recyclable packet, meaning dozens of wrappers per runner, per race.
• Cost vs. carbs: Gels can be surprisingly expensive when you calculate carbs per gram.

A Better Way: Solid Chews

Instead of squeezing down sugar syrup, more and more athletes are turning to solid chews. Here’s why:

• Easier on the stomach: Chews deliver quick carbs without the sticky overload.
• Great taste and texture: Something you actually look forward to eating mid-race.
• Better portion control: Pop one or two when you need them, instead of forcing down a whole gel.
• Less waste: Bulk packs mean fewer wrappers and less plastic.
• Better value: More carbs, less cost, more sustainable fueling.

How Many Chews Do You Need for a Marathon?

The typical marathoner burns through 60–90g of carbs per hour. With FTP Endurance Fuel chews, you can hit that sweet spot easily:

• 2 chews = ~30g carbs
• Take 2–3 every 30–40 minutes depending on your pace and needs
• That keeps you powered without the gut bombs that gels can cause

Why We Say “No Gels Needed”

Fueling smart isn’t about sticking to outdated advice — it’s about finding what works for your body. For many athletes, that means ditching gels altogether and switching to solid, reliable chews that are:

• ✔ Easy to eat
• ✔ Easy to digest
• ✔ Easy to carry

At the end of the day, your marathon is hard enough. Your fueling shouldn’t be.

👉 Check out FTP Endurance Fuel chews here — and discover why more runners are leaving gels behind for good.