What actually matters
Aim for 60 to 90 g of carbohydrate per hour on long efforts, and practise it in training — race day is not the time to try a new gel.
Where supplements help
- Electrolytes — sodium above all, especially in heat.
- Caffeine — proven, and best tested in training before you rely on it.
- Carbohydrate drinks — the simplest way to hit an hourly target on the move.