Nutrition
Marathon Carb Target
A marathon carb target defines daily loading grams and hourly on-course carbs—scaled to gut training, heat, and body size.
A marathon carb target sets daily and hourly carbohydrate goals for race week and race day—often eight to twelve grams per kilogram per day during loading, then thirty to sixty or more grams per hour on course depending on gut training. Targets beat vague eat more pasta advice.
Adjust for heat, size, and prior bonks.
Common questions
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How many carbs per hour for a first marathon?
Start near thirty to forty grams per hour on long runs, then increase weekly if the gut tolerates it. Elite targets near ninety need months of gut training—not race-week experiments.
Related terms
Put Marathon Carb Target into practice
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