Two participants dressed as Lucozade Sport bottles at the TCS London Marathon




Sports nutrition made simple

A shot of a Lucozade bottle in front of a runner kneeling down tying their shoelace

Try Lucozade Sport in training

Lucozade Sport and Lucozade Sport gels will be available along the TCS London Marathon route, so it makes sense to try out these products in training before the big day. You could also test some alternatives and carry these with you on Marathon Day if you prefer.

Experiment on longer runs

We store carbohydrates in the body as glycogen. When we run for longer durations, we tap into this glycogen store for the energy that keeps us moving. As our store of glycogen begins to reduce, it is recommended that we take on extra carbohydrates during training to keep them topped up. If you deplete your glycogen store, you'll be out of energy and your run could be over before you reach the Finish Line – and we want to avoid this situation!  

The amount of carbohydrate you consume to keep your body working well will come down to personal preference, which you’ll discover as you experiment with different fuel during your training. However, the experts at Lucozade Sport recommend you consume between 30g and 60g of carbohydrate per hour during endurance exercise such as marathon running.

Calculate your carbs

Don't worry – this isn’t as tricky as it sounds! In practical terms, you could get your 30g to 60g of carbohydrate by sipping on a 500ml Lucozade Sport drink, which delivers between 32 and 33g of carbohydrate per bottle (depending on flavour), or by consuming a Lucozade Sport Dual-Fuel Energy Gel with water, which provides 30g of carbohydrate per 45g sachet.

To go beyond these basics and find out how to develop a good fuelling strategy for your marathon, check out the advice from the experts at Lucozade Sport.