Fuel Guides: Endurance Nutrition Guides for Running, Cycling & Triathlon | FTP Endurance Fuel
Runner's World Award-Winning Fuel
Fuel Guides
Everything we know about fuelling endurance sport — by sport, by topic, and in depth. Written by athletes, backed by the science, no fluff.
SHOP THE FUELGuides by Sport
🏃 Fuel for MarathonWhat to take, how much, and why the wall isn't inevitable.
⏱️ Marathon Race-Day PlanThe step-by-step fuelling timeline from breakfast to finish line.
👟 Fuel for RunningEasy days, long runs and everything in between.
🚴 Fuel for CyclingCarbs per hour on the bike, and how to train your gut.
🏔️ Fuel for Long Rides3+ hour rides, gran fondos and bonk-proofing your pockets.
🏊 Fuel for TriathlonSwim, bike, run — a fuelling plan for every leg.
Guides by Topic
⚔️ Energy Chews vs GelsThe honest head-to-head. Our most-read guide.
🔢 How Many Carbs Per Hour?The numbers by duration, for running and cycling.
🍝 Carb Loading GuideThe 48-hour plan — without the bloat.
💧 Electrolytes & HydrationSodium, sweat and when water alone isn't enough.
🏆 Best Energy Chews 2026Every major chew compared, honestly.
⭐ The Runner's World AwardWhy our pastilles were recognised in the 2026 awards.
Deep Dives from the Gear Lab
Longer reads for when you want the full science and strategy:
- Energy chews vs gels: the full comparison
- How many gels for a marathon? The real numbers
- What to eat during a marathon
- Carbohydrate loading: does it still work?
- How many carbs per hour cycling?
- The glucose-fructose ratio, explained
- How to fuel a century ride
- How to avoid bonking on long rides
- Triathlon nutrition guide
- Best fuel for long runs
- Tart cherry: juice vs supplements
- Anthocyanins in sport
- Endurance nutrition for beginners
- Sports nutrition on a budget
- What are energy pastilles?
- Tart cherry for athletes: the recovery science
Done reading? Time to fuel.
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