35 g/h
What Seville marathoners averaged. Guidelines say 60 to 90.
How many carbs per hour should I eat in a marathon?
Most marathoners should aim for 60 to 90 g of carbohydrate an hour. Guidelines put a 2 to 3 hour effort at about 60 g/h and races longer than about 2.5 to 3 hours at up to 90 g/h, taken as a glucose and fructose mix by a gut you've trained. Most runners take far less: at the 2022 Seville Marathon, runners averaged 35 g/h and only 9% reached 60 to 90 g/h.
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