Endurance nutrition, decoded.
Fueling, hydration, recovery, and race-day strategy for runners and triathletes, written by the team behind the Mavr nutrition app.
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Latest
Athens Marathon 2026 fueling guide: water stations, gels, and the long climb to km 31Every Athens Marathon The Authentic 2026 fueling fact: 15 stations every 2.5 km, energy gel only at km 10 and 20, Coca-Cola and salty snacks from km 30, the 8-hour limit and cut-off clock times, when you reach each station at your pace, and how the climb from km 11 to km 31 changes your plan.Running nutrition, 14 min read
- Monumental Marathon 2026 fueling guide: aid stations, Neversecond gels, Gatorade, and a plan for your paceRunning nutrition, 13 minRunning nutrition13 min
- Singapore Marathon 2026 fueling guide: hydration points, the pre-dawn start, and a plan for heat and humidityRunning nutrition, 14 minRunning nutrition14 min
- Miami Marathon 2027 fueling guide: aid stations, Gatorade, gels, and a plan for the heatRunning nutrition, 13 minRunning nutrition13 min
- Austin Marathon 2027 fueling guide: aid stations, Neversecond gels, and how the hills change your timingRunning nutrition, 14 minRunning nutrition14 min
Race guides
Aid stations, gels, and a plan for every finish time.
All guides
October 2026
- Athens Marathon 2026 fueling guide: water stations, gels, and the long climb to km 31Running nutrition, 14 minRunning nutrition14 min
- Monumental Marathon 2026 fueling guide: aid stations, Neversecond gels, Gatorade, and a plan for your paceRunning nutrition, 13 minRunning nutrition13 min
- Singapore Marathon 2026 fueling guide: hydration points, the pre-dawn start, and a plan for heat and humidityRunning nutrition, 14 minRunning nutrition14 min
- Miami Marathon 2027 fueling guide: aid stations, Gatorade, gels, and a plan for the heatRunning nutrition, 13 minRunning nutrition13 min
- Austin Marathon 2027 fueling guide: aid stations, Neversecond gels, and how the hills change your timingRunning nutrition, 14 minRunning nutrition14 min
- NYC Half Marathon 2027 fueling guide: water stations, the Maurten gel stop, start times, and a plan for your paceRunning nutrition, 12 minRunning nutrition12 min
- Stockholm Marathon 2027 fueling guide: water stations, the 12:00 start, and a plan for every finish timeRunning nutrition, 14 minRunning nutrition14 min
- Edinburgh Marathon 2027 fueling guide: water stations, HIGH5 gels, and the coastal windRunning nutrition, 14 minRunning nutrition14 min
- Cronometer vs MyFitnessPal vs MacroFactor: which food tracker fits a runner?Sports nutrition apps, 13 minSports nutrition apps13 min
- MyFitnessPal vs Lose It: which calorie app works for runners?Sports nutrition apps, 12 minSports nutrition apps12 min
- Best energy gels for a marathon and half marathon: how to choose by useRunning nutrition, 13 minRunning nutrition13 min
- Meal plan for runners: 7 days of meals that follow your trainingRunning nutrition, 13 minRunning nutrition13 min
- Richmond Marathon 2026 fueling guide: aid stations, GU gels, Tailwind, and the downhill finishRunning nutrition, 13 minRunning nutrition13 min
- Disney Marathon 2027 fueling guide: the 4:30 start, Florida humidity, and Goofy and Dopey challenge plansRunning nutrition, 15 minRunning nutrition15 min
- Mesa Marathon 2027 fueling guide: aid stations, e-Gels, the downhill, and a plan for every finish timeRunning nutrition, 13 minRunning nutrition13 min
- Rock 'n' Roll Las Vegas Half Marathon 2027 fueling guide: what to eat all day, aid stations, and a plan for every finish timeRunning nutrition, 13 minRunning nutrition13 min
- Big Sur Marathon 2027 fueling guide: Hurricane Point, aid stations, gels, and a plan for every finish timeRunning nutrition, 13 minRunning nutrition13 min
- Eugene Marathon 2027 fueling guide: aid stations, GU, Gatorade, and a plan to race for a PRRunning nutrition, 13 minRunning nutrition13 min
- Manchester Marathon 2027 fueling guide: water stations, HIGH5 gels, and a plan for every finish timeRunning nutrition, 14 minRunning nutrition14 min
- How much does Fuelin cost? Plans, pricing and alternativesSports nutrition apps, 9 minSports nutrition apps9 min
- Hexis vs Fuelin vs Mavr: endurance nutrition apps comparedSports nutrition apps, 11 minSports nutrition apps11 min
- Precision Fuel & Hydration planner: what it does and the best alternativesSports nutrition apps, 10 minSports nutrition apps10 min
- Best Hyrox nutrition app: 6 options comparedHyrox nutrition, 11 minHyrox nutrition11 min
- Hyrox relay nutrition: how to fuel a short leg, a long wait, and a second raceHyrox nutrition, 10 minHyrox nutrition10 min
- Hyrox pro vs open: weights, race time, and how your fueling should changeHyrox nutrition, 10 minHyrox nutrition10 min
- Caffeine for Hyrox: how much, when to take it, and late waves vs sleepHyrox nutrition, 10 minHyrox nutrition10 min
- Hyrox meal plan: 7 days of meals for a real training weekHyrox nutrition, 12 minHyrox nutrition12 min
- Dublin Marathon 2026 fueling guide: aid stations, gels, and a plan for every finish timeRunning nutrition, 15 minRunning nutrition15 min
- Valencia Half Marathon 2026 fueling guide: aid stations, Enervit gel, and a plan for every finish timeRunning nutrition, 13 minRunning nutrition13 min
- Florence Marathon 2026 fueling guide: aid stations, gels, and a plan for every finish timeRunning nutrition, 15 minRunning nutrition15 min
- Málaga Marathon 2026 fueling guide: aid stations, gels, and a plan for every finish timeRunning nutrition, 15 minRunning nutrition15 min
- Honolulu Marathon 2026 fueling guide: aid stations, gels, heat, and a plan for every finish timeRunning nutrition, 15 minRunning nutrition15 min
- Seville Marathon 2027 fueling guide: aid stations, gels, and a plan for every finish timeRunning nutrition, 12 minRunning nutrition12 min
- Osaka Marathon 2027 fueling guide: aid stations, food stops, no gels, and a plan for every finish timeRunning nutrition, 12 minRunning nutrition12 min
- Barcelona Marathon 2027 fueling guide: aid stations, gels, and a plan for every finish timeRunning nutrition, 12 minRunning nutrition12 min
- Rome Marathon 2027 fueling guide: aid stations, no gels, cobbles, and a plan for every finish timeRunning nutrition, 12 minRunning nutrition12 min
- Los Angeles Marathon 2027 fueling guide: aid stations, Electrolit, gels, and a plan for every finish timeRunning nutrition, 12 minRunning nutrition12 min
- Paris Marathon 2027 fueling guide: aid stations, gels, and a plan for every finish timeRunning nutrition, 14 minRunning nutrition14 min
- Rotterdam Marathon 2027 fueling guide: aid stations, gels, and a plan for every finish timeRunning nutrition, 14 minRunning nutrition14 min
- Hamburg Marathon 2027 fueling guide: aid stations, gels, and a plan for every finish timeRunning nutrition, 14 minRunning nutrition14 min
- Vienna city Marathon 2027 fueling guide: aid stations, gels, and a plan for every finish timeRunning nutrition, 15 minRunning nutrition15 min
- Antwerp 10 miles 2027 fueling guide: water stations, waves, and how much fuel 10 miles really needsRunning nutrition, 12 minRunning nutrition12 min
- Berlin Half Marathon 2027 fueling guide: aid stations, Maurten gel, and a plan for every finish timeRunning nutrition, 13 minRunning nutrition13 min
- Lisbon Half Marathon 2027 fueling guide: aid stations, gels, and a plan for every finish timeRunning nutrition, 13 minRunning nutrition13 min
- Prague Half Marathon 2027 fueling guide: aid stations, Gatorade, and a plan for every finish timeRunning nutrition, 13 minRunning nutrition13 min
September 2026
- Half Ironman training plan: a 16-week 70.3 plan with fueling for every phaseTriathlon nutrition, 15 minTriathlon nutrition15 min
- Ironman training plan: a 20-week full distance plan with fuelingTriathlon nutrition, 15 minTriathlon nutrition15 min
- Sprint triathlon training plan for beginners: 8 weeks, 3 to 5 hours a weekTriathlon nutrition, 13 minTriathlon nutrition13 min
- Olympic triathlon training plan: 12 weeks from base to race day, with fuelingTriathlon nutrition, 14 minTriathlon nutrition14 min
- Hyrox Doubles: rules, weights, station splits, and how to fuel itHyrox nutrition, 13 minHyrox nutrition13 min
- Marathon recovery: what to eat and do in the hours, days, and weeks afterRunning nutrition, 12 minRunning nutrition12 min
- What to eat before a morning run: options for 10 minutes to 2 hoursRunning nutrition, 11 minRunning nutrition11 min
- Sub 2 hour half marathon training plan: 12 weeks, paces, and race-day fuelingRunning nutrition, 13 minRunning nutrition13 min
- Sub 4 hour marathon: pace, splits, 16-week training plan, and fuelingRunning nutrition, 14 minRunning nutrition14 min
- Iron supplements for runners: why you lose iron, which tests to get, and how to take itRunning nutrition, 13 minRunning nutrition13 min
- What to eat before a marathon: the 3 days before, the night before, and race morningRace fueling, 13 minRace fueling13 min
- Headache after running: 7 causes and how to fix each oneRunning nutrition, 11 minRunning nutrition11 min
- Ironman nutrition plan: how to fuel a full-distance triathlon from breakfast to the finishTriathlon nutrition, 14 minTriathlon nutrition14 min
- 12-week Hyrox training plan (with what to eat for every session)Hyrox nutrition, 14 minHyrox nutrition14 min
- How many calories does a marathon burn? (And how much you need to eat)Running nutrition, 10 minRunning nutrition10 min
- Garmin nutrition tracking: what it does, what it misses, and how to fuel your Garmin workoutsSports nutrition apps, 11 minSports nutrition apps11 min
- Marine Corps Marathon 2026 fueling guide: water points, maple gels, and a plan for every finish timeRunning nutrition, 15 minRunning nutrition15 min
- Philadelphia Marathon 2026 fueling guide: aid stations, e-Gels, and a plan for every finish timeRunning nutrition, 15 minRunning nutrition15 min
- CIM 2026 fueling guide: California International Marathon aid stations, gels, and a plan for every finish timeRunning nutrition, 15 minRunning nutrition15 min
- Houston Marathon 2027 fueling guide: aid stations, gels, and a plan for every finish timeRunning nutrition, 15 minRunning nutrition15 min
- Fasted running: what it does, what it does not, and how to do it safelyRunning nutrition, 11 minRunning nutrition11 min
- How accurate are Apple Watch and Garmin calories? What runners can trustSports nutrition apps, 11 minSports nutrition apps11 min
- The best pre-run snacks: 20 options by time before your runRunning nutrition, 10 minRunning nutrition10 min
- What to eat before a half marathon: the day before, race morning, and the last hourRace fueling, 12 minRace fueling12 min
- Carb loading for a half marathon: do you need it, and how much?Race fueling, 11 minRace fueling11 min
- How long to wait after eating to run: the timing table that actually worksRunning nutrition, 11 minRunning nutrition11 min
- What to eat the night before a race: carbs by distance and 12 dinnersRace fueling, 13 minRace fueling13 min
- Nausea after running: quick fixes and the 9 causesRunning nutrition, 12 minRunning nutrition12 min
- Salt tablets for runners: how many per hour, with a sodium chartHydration and recovery, 14 minHydration and recovery14 min
- Amsterdam Marathon 2026 fueling guide: Maurten stations, gels, and a plan for every finish timeRunning nutrition, 15 minRunning nutrition15 min
- Frankfurt Marathon 2026 fueling guide: stations, Powerbar gels, and a plan for every finish timeRunning nutrition, 15 minRunning nutrition15 min
- NYC Marathon 2026 fueling guide: aid stations, gel depots, and a plan for every finish timeRunning nutrition, 16 minRunning nutrition16 min
- Valencia Marathon 2026 fueling guide: aid stations, Enervit gels, and a plan for every finish timeRunning nutrition, 15 minRunning nutrition15 min
- Tokyo Marathon 2027 fueling guide: aid stations, Pocari Sweat, no gels, and a plan for every finish timeRunning nutrition, 15 minRunning nutrition15 min
- Boston Marathon 2027 fueling guide: aid stations, Maurten depots, and a plan for every finish timeRunning nutrition, 16 minRunning nutrition16 min
- London Marathon 2027 fueling guide: water bottles, Lucozade, gels, and a plan for every finish timeRunning nutrition, 16 minRunning nutrition16 min
- How many calories does running burn? The real numbers (and why your watch is wrong)Running nutrition, 13 minRunning nutrition13 min
- Protein powder for runners: do you need it, and which one?Hydration and recovery, 12 minHydration and recovery12 min
- LMNT vs Liquid I.V. vs Nuun vs Gatorade Endurance: which electrolyte drink should a runner use?Hydration and recovery, 13 minHydration and recovery13 min
- What to eat before a 5K: timing, portions, and what to skipRace fueling, 11 minRace fueling11 min
- Stomach cramps while running: side stitches, runner’s stomach, and how to stop bothRunning nutrition, 13 minRunning nutrition13 min
- Carbs for runners: how many grams per day, and where to get themRunning nutrition, 13 minRunning nutrition13 min
- Marathon training diet: a meal plan that changes with your weekRunning nutrition, 14 minRunning nutrition14 min
- Supplements for runners: what actually works, what might, and what to stop buyingRunning nutrition, 14 minRunning nutrition14 min
- MyFitnessPal alternatives in 2026: 7 options, and which one fits a runnerSports nutrition apps, 13 minSports nutrition apps13 min
- What to eat before a long run: the night before, the morning of, and duringRace fueling, 13 minRace fueling13 min
August 2026
- Energy gels compared: carbs, caffeine and sodium in 25 gels (2026)Running nutrition, 15 minRunning nutrition15 min
- What to eat before a run: timing, portions, and the best foods for every distanceRunning nutrition, 12 minRunning nutrition12 min
- Best electrolyte drinks for runners: what actually matters, comparedRunning nutrition, 13 minRunning nutrition13 min
- What to eat after a run: a 30, 60 and 120 minute plan and 10 post-run mealsRunning nutrition, 13 minRunning nutrition13 min
- Creatine for runners: benefits, dosage, and whether it slows you downRunning nutrition, 12 minRunning nutrition12 min
- Runner’s diet: daily plate by training load, carb and protein targets, and sample daysRunning nutrition, 17 minRunning nutrition17 min
July 2026
- Berlin Marathon 2027 fueling guide: aid stations, wave times, time limit, and gelsRunning nutrition, 17 minRunning nutrition17 min
- Chicago Marathon 2026 fueling guide: aid stations, Gatorade, and gelsRunning nutrition, 16 minRunning nutrition16 min
- Best Saturday app alternatives for endurance fueling in 2026Sports nutrition apps, 13 minSports nutrition apps13 min
June 2026
- Half marathon training nutrition plan: fuel workouts, long runs, and race weekRunning nutrition, 10 minRunning nutrition10 min
- Lunch run nutrition: what to eat before midday workoutsRunning nutrition, 9 minRunning nutrition9 min
- Tune-up race nutrition: how to fuel a 10K or half during marathon trainingRunning nutrition, 10 minRunning nutrition10 min
- Best running nutrition and fueling app in 2026: for runners and triathletesSports nutrition apps, 9 minSports nutrition apps9 min
- Best running apps 2026: training, nutrition and race planning comparedRunning nutrition, 11 minRunning nutrition11 min
- Hilly long run nutrition: fuel elevation gain, not just distanceRunning nutrition, 8 minRunning nutrition8 min
- Low HRV before a workout? How runners and triathletes should adjust nutritionRunning nutrition, 8 minRunning nutrition8 min
- Late-start long run nutrition: what to eat when your long run is at noon or afternoonRunning nutrition, 8 minRunning nutrition8 min
- Zone 2, threshold, and VO2 max nutrition: fuel runs by intensity, not calories burnedSports nutrition apps, 8 minSports nutrition apps8 min
- Late evening workout nutrition: recover after training without wrecking sleepTriathlon nutrition, 7 minTriathlon nutrition7 min
- Low appetite after a long run? How to refuel when food sounds hardRunning nutrition, 7 minRunning nutrition7 min
- Sports dietitian vs nutrition app for runners: which do you need?Sports nutrition apps, 7 minSports nutrition apps7 min
- Nutrition periodization for runners and triathletes: eat for the training block you are inTriathlon nutrition, 8 minTriathlon nutrition8 min
- Peak week nutrition for marathon training: fuel high mileage without feeling heavyRunning nutrition, 8 minRunning nutrition8 min
- Strava calories burned are not a nutrition plan: what runners should use insteadSports nutrition apps, 8 minSports nutrition apps8 min
- Marathon pace long run nutrition: fuel the quality inside your long runRunning nutrition, 8 minRunning nutrition8 min
- Cutback week nutrition for runners and triathletes: recover without going flatHydration and recovery, 7 minHydration and recovery7 min
- Back-to-back long run nutrition: how to fuel day two without guessingTriathlon nutrition, 8 minTriathlon nutrition8 min
- Two-a-day training nutrition for runners and triathletes: fuel double sessions without guessingTriathlon nutrition, 8 minTriathlon nutrition8 min
- Taper week nutrition for marathon and 70.3: eat enough when training volume dropsTriathlon nutrition, 8 minTriathlon nutrition8 min
- What to eat when your workout plan changes: nutrition for moved, missed, and swapped sessionsTriathlon nutrition, 8 minTriathlon nutrition8 min
- Race travel nutrition for marathon and 70.3: hotel, airport, and start-line planTriathlon nutrition, 8 minTriathlon nutrition8 min
- Heat training nutrition for runners and triathletes: carbs, sodium, and fluidsTriathlon nutrition, 8 minTriathlon nutrition8 min
- Caffeine for marathon and 70.3 training: timing, dose, and race-day planTriathlon nutrition, 8 minTriathlon nutrition8 min
May 2026
- Rest day nutrition for runners: recover without eating like a long-run dayRunning nutrition, 8 minRunning nutrition8 min
- Strength training nutrition for runners and triathletes: fuel the gym without guessingTriathlon nutrition, 8 minTriathlon nutrition8 min
- Protein for runners and triathletes: how much you need and when to eat itTriathlon nutrition, 8 minTriathlon nutrition8 min
- What to eat before hard run workouts: tempo, threshold, Intervals, and hillsRunning nutrition, 8 minRunning nutrition8 min
- Triathlon training nutrition plan: fuel swim, bike, run, and brick daysTriathlon nutrition, 10 minTriathlon nutrition10 min
- Marathon training and weight loss: how to lean out without underfuelingRunning nutrition, 9 minRunning nutrition9 min
- 70.3 nutrition plan: how to fuel a half Ironman without guessingTriathlon nutrition, 10 minTriathlon nutrition10 min
- TrainingPeaks nutrition plan: turn your workout calendar into fueling targetsTriathlon nutrition, 9 minTriathlon nutrition9 min
- Your Strava and Apple Health data can tell you what to eat nextSports nutrition apps, 8 minSports nutrition apps8 min
- Nutrition for run clubs and triathlon coaches: support athletes between sessionsTriathlon nutrition, 8 minTriathlon nutrition8 min
- Back to race training? Rebuild your nutrition plan after a breakRunning nutrition, 8 minRunning nutrition8 min
April 2026
- Overwhelmed by running nutrition? A simple no-BS guide for runnersRunning nutrition, 7 minRunning nutrition7 min
- Why you keep running out of energy on long runs (and the exact fix)Running nutrition, 9 minRunning nutrition9 min
- Runner's diarrhea: why it happens on long runs and how to prevent itRunning nutrition, 7 minRunning nutrition7 min
- How to calculate your carb needs for any workoutRunning nutrition, 8 minRunning nutrition8 min
- Leg cramps while running: why they happen and how nutrition helpsRunning nutrition, 8 minRunning nutrition8 min
- What to eat before a 10K (night before, morning, during)Running nutrition, 9 minRunning nutrition9 min
- Running fueling strategy for 5K, 10K, half marathon, and marathonRunning nutrition, 8 minRunning nutrition8 min
- Marathon carb loading: a practical 3-day plan that actually worksRunning nutrition, 9 minRunning nutrition9 min
- Race day breakfast guide: 5K, 10K, half marathon, and marathonRunning nutrition, 7 minRunning nutrition7 min
February 2026
- How to practice race nutrition before race day: a 4-week gut-training planRunning nutrition, 9 minRunning nutrition9 min
- How to build a race day nutrition kit on a budget (without sacrificing performance)Triathlon nutrition, 8 minTriathlon nutrition8 min
- Cycling fueling: how many carbs per hour on the bike (chart + ride plans)Race fueling, 12 minRace fueling12 min
- Hyrox vs cycling vs running nutrition: the fueling differences that actually matterHyrox nutrition, 11 minHyrox nutrition11 min
- Winter training nutrition: how cold weather changes your fueling needsRace fueling, 8 minRace fueling8 min
- Noom and Lose It vs fueling apps: what endurance athletes needSports nutrition apps, 8 minSports nutrition apps8 min
January 2026
- Hyrox nutrition and diet: the complete fueling guide for 2026Hyrox nutrition, 12 minHyrox nutrition12 min
- What to eat before Hyrox: race-day meal timing for 9am and 2pm startsHyrox nutrition, 10 minHyrox nutrition10 min
- 7 Hyrox nutrition mistakes that are killing your performanceHyrox nutrition, 9 minHyrox nutrition9 min
- How many gels for a half marathon? (Chart by finish time)Running nutrition, 9 minRunning nutrition9 min
- How many gels for a marathon? (Chart by finish time)Running nutrition, 10 minRunning nutrition10 min
- The 10 most common nutrition mistakes endurance athletes makeRace fueling, 8 minRace fueling8 min
- How to test your sweat rate: 6 simple steps (free calculator)Hydration and recovery, 10 minHydration and recovery10 min
- Glycogen: your hidden fuel tank explainedTriathlon nutrition, 6 minTriathlon nutrition6 min
- 10 signs you're underfueling (even if you think you're not)Hydration and recovery, 7 minHydration and recovery7 min
- The cyclist's guide to race day nutrition: from 50K to 200KRace fueling, 9 minRace fueling9 min
- Ultramarathon nutrition: how to eat for 50+ milesTriathlon nutrition, 10 minTriathlon nutrition10 min
- How to transition from gels to real food during racesRace fueling, 8 minRace fueling8 min
November 2025
- Hydration & electrolytes for endurance athletes: what you're missingTriathlon nutrition, 8 minTriathlon nutrition8 min
- Fueling during long workouts: what to eat hour by hourTriathlon nutrition, 10 minTriathlon nutrition10 min
- How to fuel for a marathon: the complete guide for 2026Running nutrition, 10 minRunning nutrition10 min
- The best EatMyRide alternatives for smarter fueling in 2026Sports nutrition apps, 9 minSports nutrition apps9 min
- The best Fuelin alternatives for endurance athletes in 2026Sports nutrition apps, 9 minSports nutrition apps9 min
- Mavr vs EatMyRide: which fueling app is best for runners and cyclists in 2026?Sports nutrition apps, 8 minSports nutrition apps8 min
- Mavr vs Hexis: which fueling app is best for runners and triathletes in 2026?Sports nutrition apps, 8 minSports nutrition apps8 min
- Mavr vs Fuelin: which nutrition app is better for endurance athletes in 2026?Sports nutrition apps, 8 minSports nutrition apps8 min