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Mid-run snacks can be a great way to boost your energy levels during a marathon and help you to perform your best. The snacks need to be packed full of energy yet easy to digest (fast-working carbohydrates). Here are a few options to consider:
Isotonic energy gels
These gels are specifically designed for athletes and typically contain a combination of carbohydrates, electrolytes, and occasionally, caffeine. They're easy to carry and can be consumed quickly, making them a convenient mid-run fuel to bolster and maintain your energy levels. The best time to take your energy gel will depend on the duration and intensity of your run, as well as your individual needs and preferences. We would recommend trying this out in training and always carry more gels than you think you'll need!
Here are some general guidelines:
Longer Runs: For runs lasting longer than 60-90 minutes, you want to try to consume 30-60 g/kg of bodyweight per hour. Depending on the amount of carbohydrate in each gel, this may mean taking one gel every 30-45 minutes to provide your muscles with a steady supply of energy and help prevent fatigue.
High-intensity workouts: Sessions such as intervals, hill repeats, or tempo runs can deplete your glycogen stores more rapidly, so consuming a gel 15-30 minutes before the workout, or halfway through, can help to sustain performance.
Fruit
Due to their high carbohydrate content and portability, bananas can be great as a mid-run snack. Just one average-sized banana contains roughly 27g of fast-digesting carbs. Top tip: the riper the banana, the simpler the sugars. The simpler the sugar, the faster the absorption and transportation to working muscles!
Raisins, dates and dried mango are another great option, full of natural sugars and micronutrients that support energy levels throughout your run. Just be mindful that these also have a fair bit of fibre attached, so it's worth trying them out during a short training run first!
Trail mix
Trail mix (nuts, seeds and dried fruit) and crackers are another great option for trail races, or walk-run events of an extended duration. These provide an easily transportable mix of carbohydrates, protein and healthy fats!
Sports drinks
Sports drinks like Gatorade or Powerade provide a small amount of carbohydrates, and can also help to replenish electrolytes and fluids lost through sweating. This may be particularly helpful when it's warm!
Sweets
Jelly-based sweets make a great mid-run energy booster as they are packed full of sugar, yet have very little fat or fibre that would otherwise slow down absorption. However, it is important to note that gut absorption is limited and most runners will struggle to absorb any more than 60 g of carbs per hour. Consuming more than this can overwhelm the gut, causing food to remain undigested in the stomach, which may lead to gastrointestinal discomfort.
For reference:
Jelly Babies contain 4g of carbs per sweet
Percy Pigs contain 7g per sweet
Jelly Beans contain 1g per sweet
Wine Gums contain 4.6g per sweet
Haribo contain roughly 4g per sweet
It's important to note that everyone is different and what works for one person may not work for another. It's a good idea to experiment with different types of snacks during training to see what works best for you before race day. Be sure to replenish fluids regularly throughout your run too. For most runners, water is sufficient, though some may benefit from electrolyte drinks depending on conditions and personal needs.
In conclusion, mid-run snacks play a vital role in sustaining energy levels during longer or high-intensity workouts. Take the time in training to test and practice both fuelling and hydration strategies so you’re well-prepared and confident on race day.
