Your Fueling Home

RUN
NUTRITION.

STRIDD's running nutrition hub turns race-day fueling into clear numbers — carbs per hour, sodium per hour, pre-race caffeine and race-morning carbs — then shows what real runners use and the science behind it. Start with the quick tools, pick a product, then go deep, with practical guidance for fueling and hydration while training in India's heat.

Quick tools

Answers in 5 seconds
Worked example
Carbs for a 4-hour marathon

60 g/hr × 4 h = 240 g. That's 10 Maurten Gel 100, or 6 SIS Beta Fuel 40, or 3 Tailwind bottles. Start at km 6, repeat every 25 min.

Worked example
Sodium for a hot half-marathon

500 mg/hr × 2 h = 1,000 mg. Pair a sodium-forward drink (LMNT, Precision PH1000) with water, or 2× SaltStick capsules + plain water.

What runners use

Browse 60+ products →
Hydrogel gel
Maurten · Gel 100
25 g carbs · 45 mg Na · 0 caf
Compare →
High-carb gel
SIS · Beta Fuel Gel
40 g carbs · 48 mg Na · 0 caf
Compare →
India-brand gel
Unived · RRUNN During Endurance
28 g carbs · 240 mg Na · 0 caf
Compare →
All-in-one drink
Tailwind · Endurance Fuel
25 g carbs · 310 mg Na · 0 caf
Compare →
Salty-sweater drink
Precision PF&H · PH 1500
0 g carbs · 1,500 mg Na
Compare →
Salt cap
SaltStick · Electrolyte Capsules
0 carbs · 215 mg Na · 0 caf
Compare →

Fuel by distance

Cheat sheet
5K
Pre-race50–75 g carbs, 2–3 h prior
On-courseNone needed · mouth rinse optional
Caffeine3–6 mg/kg, 45–60 min pre
10K
Pre-race1–2 g/kg carbs, 2–3 h prior
On-courseNone unless >60 min
Caffeine3 mg/kg pre-race
Half
Pre-race1–3 g/kg carbs, 2–4 h prior
On-course30–60 g/hr if >90 min
Caffeine3 mg/kg pre-race
Marathon
Pre-race1.5–4 g/kg carbs, 3–4 h · 10–12 g/kg 36 h prior
On-course60–90 g/hr from km 6 · 300–800 mg Na/hr
Caffeine3 mg/kg pre + 1–2 mg/kg at km 30
Ultra 50K+
Pre-raceSit-down breakfast 3–4 h prior
On-course200–400 kcal/hr · rotate sweet + savoury
Caffeine1–2 mg/kg every 2–3 h

Deep dives

14 evidence-based articles

Peer-reviewed long-form — from energy availability and RED-S to carb periodization, 120 g/hr fueling, plant-based, masters, and female-cycle nutrition. All cited.

STRIDD nutrition content is written and reviewed against the IOC Consensus Statements (2016, 2018, 2023 RED-S), the AIS ABCD supplement framework, and the latest peer-reviewed work from Burke, Jeukendrup, Stellingwerff, Sims, Mountjoy and Phillips. Every article is versioned and dated; when consensus shifts, old versions remain visible for trust.