3 Hour Long Run and Endurance Race Fueling Plan

I’ve been using a new fueling plan that’s worked for me for 2.5 to 3.5-hour runs.

I eat a clean, carb-focused meal 2.5 hours before my big run or race (usually a bagel with just a little bit of cream cheese).

About 1 hour before I eat a 100 calories snack (usually a granola bar).  I also drink 12 oz of fluid with electrolytes with about 50 calories during this time (my preference is Tailwind).

Then I take one Roctane Gu 5-10 minutes before go time to top off glycogen stores.

During the run, I’ve been using Hammer Perpeteum, 1.5 scoops in the bottle.  It’s been fabulous.  I drink the Perpeteum between 45 minutes and 90 minutes into the run.

I supplement with Roctane Gus around this, usually 2-3 based on feel.  I usually need 2 past the 2 hours marks.  One just after 2 hours, one preemptive Gu 25-30 minutes to finish strong.

My recovery drink is one scoop Tailwind (full serving) with a half scoop of collagen (1/4 serving), with a regular meal starting 30 minutes later.

As always, everyone’s different, so I’m just sharing to provide some ideas!