I packed like I was preparing for a survival mission.
Dates. Honey. Gels. Salt tabs. Salty Carbs. Gatorade on course. Maple syrup. A chia gel. I brought everything.
What I actually used was a fraction of that.
A couple maple syrup packs. One chia gel. One caffeinated gel. Some honey later. Salty Carbs before, during, after, and the night before. That was enough.
Dan's Diary: I Finished My First Marathon and Here's What I Learned
Why More Isn’t Always Better
Research on marathon nutrition shows that runners who meet carbohydrate recommendations during the event tend to perform better, but only when those carbs match the body’s ability to absorb them. Too much too fast can overwhelm digestion — especially while moving. (Marathon carbohydrate intake recommendations)
Endurance nutrition guidelines emphasize that athletes should maintain high daily carbohydrate intake to support sustained energy, but timing matters just as much as quantity. (Carbohydrate recommendations for endurance training)
Even practical runner-focused fueling guides caution that gastrointestinal comfort is critical and that overconsuming fuel too early can backfire. (Marathon mid-run nutrition and digestive considerations)
The Takeaway
Fueling is personal. What works for one runner won’t work for another.
But one rule holds for everyone:
If your body can’t absorb it, it can’t use it.
Now I know. I’ll still carry carbs. I’ll still fuel around effort.
But I won’t force it.
Because the goal isn’t to consume calories — it’s to convert them into movement.