MAVR Blog
Race Fueling Guides
Practical carb, gel, hydration, and breakfast plans for race day and the specific workouts that prepare it.
Start here
Marathon & Running
Race Week Nutrition Checklist: What to Eat, What to Avoid, and How to Adjust
Race week is where good training meets smart nutrition. Your complete 7-day nutrition plan for marathon success with carb loading, hydration, and recovery strategies.
Read guideMarathon & RunningHow to Fuel for a Marathon: The Complete Guide for 2026
Master carb loading, race-day gels, hydration, and recovery with this science-backed marathon fueling plan tailored for 2026 and powered by MAVR.
Read guideMarathon & RunningHow to Carb Load Before a Marathon: The Science-Backed 2026 Guide
Master carb loading in the final 72 hours before race day with science-backed targets, sample menus, and MAVR automation built for endurance athletes.
Read guideMore guides
January 17, 202610 min readCarbs Per Hour for Running: The Simple Guide (30 vs 60 vs 90g)The most searched question in endurance nutrition is also the most misunderstood: how many carbs per hour should you take? Here’s the simple answer — plus a beginner-friendly schedule you can actually follow.January 17, 202611 min readHow Many Gels for a Marathon? (Simple Guide + Mile-by-Mile Timing)Most marathon bonks happen because fueling starts too late. Here’s how many gels you need, when to take them, and how to build a simple plan you can actually execute on race day.February 8, 202610 min readRunning Race Day Fueling Guide: 5K to Marathon Nutrition by DistanceUse distance-specific running nutrition targets for 5K, 10K, half marathon, and marathon so you can avoid under-fueling and finish stronger.June 11, 202610 min readHalf Marathon Training Nutrition Plan: Fuel Workouts, Long Runs, and Race WeekA practical half-marathon training nutrition plan for runners who want workout-specific fueling instead of a generic calorie target.June 11, 20269 min readLunch Run Nutrition: What to Eat Before Midday WorkoutsA midday workout nutrition guide for runners who train at lunch and need energy without stomach issues, afternoon crashes, or missed recovery.June 9, 20269 min readBest Running Nutrition App in 2026: How to Choose (and Why MAVR Is Built for Runners)A practical guide to choosing the best running nutrition app in 2026. Learn what separates a workout-aware fueling app from a generic calorie counter, how the top options compare, and which app fits serious runners.June 7, 20268 min readHilly Long Run Nutrition: Fuel Elevation Gain, Not Just DistanceHilly long runs can drain runners faster than flat mileage. Learn how elevation gain changes carbs, fluids, sodium, pacing, recovery, and the nutrition plan around marathon or trail training.June 7, 20268 min readLate-Start Long Run Nutrition: What to Eat When Your Long Run Is at Noon or AfternoonNot every long run starts at 7 a.m. Learn how to fuel midday and afternoon long runs without stomach issues, underfueling, or turning the whole day into random snacking.June 6, 20268 min readZone 2, Threshold, and VO2 Max Nutrition: Fuel Runs by Intensity, Not Calories BurnedRunners and triathletes should not fuel every workout the same way. Learn how Zone 2, threshold, VO2 max, and long sessions change carb timing, recovery, hydration, and the meal plan around training.June 5, 20268 min readBest Nutrition App for Marathon Training: What Serious Runners Should Look ForThe best nutrition app for marathon training is not a generic calorie counter. Learn what serious runners need from workout-aware fueling, recovery, hydration, body-composition support, and race-day planning.June 5, 20268 min readPeak Week Nutrition for Marathon Training: Fuel High Mileage Without Feeling HeavyPeak mileage is where serious runners often underfuel, overcorrect, or chase body composition at the wrong time. Learn how to adjust carbs, protein, fluids, sodium, and meal timing during your biggest training week.June 5, 20267 min readNight Before Long Run Nutrition: What to Eat So You Do Not Start EmptyLong-run fueling starts before the alarm goes off. Learn what runners should eat the night before a long run, what to avoid, and how to adjust dinner based on distance, intensity, weather, and morning timing.June 5, 20268 min readBad Sleep Before a Long Run or Hard Workout? Adjust Nutrition Without GuessingPoor sleep changes workout risk, caffeine tolerance, hunger, and recovery. Learn how runners and triathletes should adjust carbs, fluids, caffeine, and post-session food when readiness is low.June 5, 20268 min readMarathon Pace Long Run Nutrition: Fuel the Quality Inside Your Long RunA long run with marathon-pace miles is not just a long run. Learn how to fuel warmup, quality segments, gels, fluids, sodium, and recovery when your workout includes race-pace work.June 4, 20268 min readBack-to-Back Long Run Nutrition: How to Fuel Day Two Without GuessingBack-to-back long runs and ride-run weekends are where static calorie targets fail. Learn how serious runners and triathletes should fuel the first session, recover overnight, and show up ready for day two.June 4, 20268 min readEasy Run Nutrition: When Runners Should Eat More, Less, or NothingEasy runs are not all the same. Learn when runners can keep fueling light, when an easy run still needs carbs, and how to avoid letting body-composition goals sabotage tomorrow's key workout.June 4, 20268 min readPost-Workout Nutrition by Training Load: Use the Workout You Actually DidRecovery meals should not be the same after every run. Learn how runners and triathletes can use duration, intensity, heart rate, and what is next to decide carbs, protein, fluids, and sodium.June 3, 20268 min readTaper Week Nutrition for Marathon and 70.3: Eat Enough When Training Volume DropsTaper week makes athletes nervous because mileage drops while race-day fueling gets more important. Learn how to adjust carbs, calories, fiber, fluids, and sodium without accidentally arriving underfueled.June 3, 20268 min readHow to Adjust Nutrition When Your Training Plan Changes: Missed, Moved, or Shortened WorkoutsEndurance training plans change constantly. Learn how to adjust food when a workout moves, gets shortened, turns harder than expected, or disappears from the calendar without defaulting to a generic calorie tracker.June 2, 20268 min readWhat to Eat When Your Workout Plan Changes: Nutrition for Moved, Missed, and Swapped SessionsTraining plans change. Learn how runners and triathletes should adjust food when a workout moves, gets shortened, becomes harder, or turns into a rest day.June 1, 20268 min readRace Travel Nutrition for Marathon and 70.3: Hotel, Airport, and Start-Line PlanRace travel breaks normal routines. Learn how runners and triathletes can handle airport food, hotel breakfasts, carb timing, hydration, and race-morning logistics without guessing.June 1, 20268 min readCaffeine for Marathon and 70.3 Training: Timing, Dose, and Race-Day PlanCaffeine can help endurance performance, but only if timing, dose, gut tolerance, and sleep fit your training. Build a smarter caffeine plan for long runs, hard sessions, and race day.May 27, 202610 min readTriathlon Training Nutrition Plan: Fuel Swim, Bike, Run, and Brick DaysTriathlon nutrition is not one generic macro target. Learn how to fuel swim days, bike days, run sessions, bricks, recovery, and 70.3 build weeks without guessing.May 24, 20268 min readWhat to Eat Before Tempo and Interval Runs: Fuel Hard Sessions ProperlyHard running workouts need more than willpower. Learn what to eat before tempo runs, interval sessions, hills, and track workouts so the session quality matches the training plan.May 23, 20269 min readTrainingPeaks Nutrition Plan: Turn Your Workout Calendar Into Fueling TargetsTrainingPeaks tells you the work. MAVR tells you how to fuel it. Learn how serious endurance athletes can turn planned workouts into daily carbs, recovery meals, and race-day nutrition.May 15, 20269 min readThe 7-Day Race Fueling Challenge: Test Your Nutrition Before Race DayUse this 7-day race fueling challenge to test breakfast, long-run carbs, hydration, sodium, recovery meals, and race-week routines before your event.April 7, 20269 min readFueling Without GI Issues: How to Eat and Run Without Stomach ProblemsYou know you should fuel more, but every time you try, your stomach rebels. This 5-step protocol helps you increase your carb intake without the GI distress.April 6, 20268 min readHalf Marathon Fueling Plan (Beginner-Friendly): Exactly What to EatA simple, step-by-step fueling strategy for first-time half marathoners, including breakfast timing, gel count, and hydration targets.April 6, 20269 min readMarathon Carb Loading: A Practical 3-Day Plan That Actually WorksSkip the pasta-party myths. Use this three-day carb-loading structure to maximize glycogen stores without feeling bloated on race morning.April 6, 20268 min readCycling Race-Week Nutrition Plan for Century Rides and Gran FondosA practical race-week nutrition structure for cyclists so you show up with full glycogen, steady hydration, and a clear race-day fueling routine.April 6, 20267 min readWhat to Eat Before, During, and After a Century RideUse this complete century-ride fueling strategy to avoid late-ride bonks, maintain power, and recover faster after long days on the bike.April 6, 20267 min readRace Day Breakfast Guide: 5K, 10K, Half Marathon, and MarathonUse this quick guide to choose the right race breakfast for your event distance, start time, and stomach tolerance.February 8, 20268 min readHow to Build a Race Day Nutrition Kit on a Budget (Without Sacrificing Performance)You do not need premium-priced supplements to fuel well. Build a complete race-day nutrition kit with low-cost gels, drink mixes, and real-food options that still hit endurance targets.February 8, 20269 min readHyrox Race Week Nutrition Plan: Exactly What to Eat in the Final 7 DaysUse this Hyrox-specific 7-day nutrition plan to top up glycogen, sharpen hydration, and avoid last-minute mistakes that cost speed and strength.February 8, 202610 min readCycling Fueling Guide: How Many Carbs Per Hour for Training and Race DayLearn exactly how many carbs per hour cyclists should target by ride duration and intensity, plus hydration and sodium targets to prevent late-ride fade.February 8, 20268 min readWinter Training Nutrition: How Cold Weather Changes Your Fueling NeedsCold weather often hides underfueling and dehydration. Learn how to adjust carbs, fluids, and sodium so winter training quality stays high.January 18, 202612 min readHow to Fuel for Hyrox: The Complete Nutrition Guide for 2026Hyrox demands a unique nutrition approach — you're running 8km AND crushing strength stations. Learn the science-backed fueling strategy that elite Hyrox athletes use for training and race day.January 18, 202610 min readWhat to Eat Before, During & After Your Hyrox Race (With Exact Timing)Stop guessing. Here's the exact meal timing and food choices for Hyrox race day — from your pre-race breakfast to post-race recovery, with examples for morning and afternoon starts.January 17, 20269 min readWorkout Fuel Calculator: How to Fuel Any Workout (Beginner Guide)If you keep fading late in workouts, it’s rarely a fitness problem — it’s a fueling problem. Here’s how to use a workout fuel calculator to get carbs, timing, and hydration right (without spreadsheets).January 17, 20268 min readHow MAVR Calculates Your Workout Fuel Plan (Without Spreadsheets)Spreadsheets can be “correct” and still fail in real training. Here’s the MAVR approach: pick the workout that matters, set a carb target you can execute, and pair it with hydration and meal timing that makes sense.January 17, 20268 min readThe Workout Fuel Calculator Explained: How Your Fuel Plan + Meal Plan Work TogetherMost athletes don’t need more nutrition rules — they need better timing. Here’s how MAVR links your workout fueling plan (carbs + hydration) with a daily meal plan that supports the session.January 17, 20269 min readHow Many Gels for a Half Marathon? (Simple Guide + Example Schedules)Half marathon fueling doesn’t need to be complicated. Here’s how many gels most runners need, when to take them, and what changes if you’re using sports drink too.January 17, 20269 min readWhat to Eat Before a Morning Run (15, 30, 60, 120 Minutes Before)Morning runs are where fueling falls apart: you’re rushed, you’re half-awake, and you don’t want stomach issues. Here’s a simple timing-based guide that actually works.January 3, 20267 min readWhy Your Stomach Upsets During Hard Efforts (And What to Do)That painful cramp, nausea, or runner's trots during a hard effort isn't normal. Learn the science behind GI distress during exercise and proven strategies to fix it.January 3, 20268 min readThe 10 Most Common Nutrition Mistakes Endurance Athletes MakeFrom underfueling to wrong timing, these nutrition mistakes are silently sabotaging your training. Learn what they are and how to fix them for better performance.January 3, 20267 min readFrom Bonk to PR: How Smart Nutrition Changes Your TrainingThat wall you hit at mile 20 might not be your training — it might be your fueling. Learn how proper nutrition can transform your race results.January 3, 20266 min readYour Body, Your Fuel: Why Personalization Matters More Than Generic AdviceThat nutrition plan that worked for your training partner might not work for you. Learn why personalized fueling is the future of endurance performance.January 3, 20267 min readMAVR vs MyFitnessPal: Why Tracking Calories Isn't EnoughMyFitnessPal counts calories. MAVR optimizes performance. See why serious athletes are making the switch for better training and race results.January 3, 20266 min readGlycogen: Your Hidden Fuel Tank ExplainedYour muscles hold enough glycogen for 90–120 minutes of racing. Learn how to maximize these stores and use them efficiently for better endurance performance.January 3, 20267 min readCarb Loading Done Right: Beyond the Old Pasta DinnerThe old pasta dinner is just the beginning. Learn the science of carb loading and how to maximize your glycogen stores for race day success.January 3, 20267 min readThe Weekend Warrior Who Finally Stopped Crashing at Mile 20Mark was a strong cyclist who hit the wall every single long ride. His secret? Not more training — it was finally learning how to fuel.January 3, 20269 min readThe Cyclist's Guide to Race Day Nutrition: From 50K to 200KYour training is done. Now it's time to fuel. Learn exactly what to eat, drink, and carry for every race distance — from criteriums to double centuries.January 3, 20268 min readTriathlon Nutrition: The Brick Workout Fueling StrategyBrick workouts are hard enough without an upset stomach. Learn how to fuel the bike-to-run transition so you can actually run off the bike.November 6, 202510 min readFueling During Long Workouts: What to Eat Hour by HourAvoid bonking on long runs and rides with an hour-by-hour fueling plan, carb targets, and hydration tactics backed by elite endurance research.November 6, 20259 min readThe Best EatMyRide Alternatives for Smarter Fueling in 2026Compare the best EatMyRide alternatives for 2026 — including MAVR, Fuelin, Hexis, Cronometer, and MyFitnessPal — to fuel smarter across every workout.November 6, 20259 min readThe Best Fuelin Alternatives for Endurance Athletes in 2026Explore the best Fuelin alternatives for 2026 — including MAVR, Hexis, EatMyRide, Cronometer, and MyFitnessPal — to find smarter fueling for endurance athletes.November 5, 20258 min readMAVR vs EatMyRide: Which Fueling App Is Best for Runners and Cyclists in 2026?Compare MAVR vs EatMyRide to see how AI-driven fueling, recovery insights, and multi-sport support make MAVR the smarter choice for runners and cyclists in 2026.November 5, 20258 min readMAVR vs Hexis: Which Fueling App Is Best for Runners and Triathletes in 2026?Compare MAVR vs Hexis to see which fueling app gives runners and triathletes adaptive nutrition, race-day planning, and effortless daily guidance in 2026.November 5, 20258 min readMAVR vs Fuelin: Which Nutrition App Is Better for Endurance Athletes in 2026?Compare MAVR vs Fuelin and see why endurance athletes are switching to MAVR — the AI-powered fueling app that delivers adaptive nutrition planning.March 11, 20259 min readHow to Fuel Your Runna Training Plan: The Complete Nutrition GuideRunna builds your training plan — but who builds your fueling plan? Learn exactly what to eat before, during, and after every Runna workout so you stop bonking and start recovering faster.March 11, 202510 min readCarb Loading Is a Lie (And 6 Other Running Nutrition Myths That Are Hurting Your Training)Everything you've been told about carb loading, protein shakes, fasted running, and hydration is wrong — or at least dangerously oversimplified. Here's what the science actually says.March 5, 20258 min readMAVR vs MyFitnessPal: The Best Nutrition App for Serious Runners in 2026Compare MAVR vs MyFitnessPal and see why runners and triathletes are switching to MAVR — the AI-powered fueling app that syncs with your training data for smarter, performance-driven nutrition.February 26, 20259 min readMAVR vs Cronometer: The Best Nutrition App for Runners and Endurance Athletes in 2026Compare MAVR and Cronometer to see which nutrition app actually improves endurance performance with adaptive fueling, race-day planning, and AI coaching.