Understanding How Many Gels for a 90 Minute Run

October 3, 2025 •

4 min read

During sustained exercise, the body's stored carbohydrate energy, or glycogen, begins to deplete after roughly 90 minutes. Therefore, understanding the optimal strategy for how many gels for a 90 minute run is essential for maintaining energy and performance without 'hitting the wall'.

Quick Summary

Fueling for a 90-minute run depends on intensity and personal needs, though most runners benefit from supplementing with 30-60 grams of carbohydrates per hour. This intake is often achieved with one or two energy gels, beginning 60-90 minutes into the activity to sustain energy levels.

Key Points

Start fueling 60-90 minutes into your run: For a 90-minute effort, your natural glycogen stores are sufficient for the first hour, but you need to start supplementing before fatigue sets in.
Aim for 30-60 grams of carbohydrates per hour: This general guideline means most runners will need one or two standard energy gels to meet their fueling needs for a 90-minute run.
Always consume with water (unless isotonic): Concentrated classic gels require water to aid absorption and prevent stomach upset.
Train your gut in advance: Practice with your chosen gels during training runs to determine what your stomach can tolerate and to avoid any surprises on race day.
Factors like pace and body size influence needs: Individual requirements vary, with faster runners and larger individuals potentially needing more carbohydrates.
Consider different gel types and alternatives: Explore classic, isotonic, and caffeinated gels, or alternatives like chews or sports drinks, to find what works best for you.

The Science of Glycogen and Your 90-Minute Run

For a run lasting under 60 to 90 minutes, your body's pre-existing glycogen stores—from a proper pre-run meal—are typically sufficient. These carbohydrate stores act as your primary energy source, and their depletion can lead to fatigue and a drop in performance. For a run nearing or exceeding the 90-minute mark, however, a strategic fueling plan becomes vital to prevent this energy crash. Consuming easy-to-digest carbohydrates during the run helps replenish these stores, allowing you to maintain your pace and finish strong.

General Recommendations for a 90-Minute Run

For runs lasting between 1 and 2.5 hours, sports nutrition experts recommend consuming approximately 30 to 60 grams of carbohydrates per hour. A standard energy gel typically contains 20 to 30 grams of fast-acting carbohydrates. Based on this, a general guideline for a 90-minute run is to consume one or two gels, depending on the specific product's carbohydrate content and your personal needs.

Timing Your First Gel

The timing of your gel intake is just as important as the quantity. You should consume your first gel before your energy begins to dip significantly, not after. For an activity around 90 minutes, a good approach is to take your first gel between 60 and 75 minutes into the run. This timing allows the fast-acting carbohydrates to be absorbed into your bloodstream, providing a boost just as your natural glycogen stores are waning.

The Importance of Training with Gels

One of the most critical aspects of using gels is practicing your fueling strategy during training. Do not wait until race day to experiment with a new brand or type of gel. Your digestive system is under stress during intense exercise, and some runners experience gastrointestinal issues with certain gels. Practicing allows you to:

Determine which gel brands and flavors sit best in your stomach.
Train your gut to digest carbohydrates while running.
Pinpoint the ideal timing for your gel intake based on how your body responds.
Learn how to carry and consume the gels efficiently without breaking your rhythm.

How to Personalize Your Fueling Strategy

While general guidelines provide a solid starting point, your individual needs may vary based on several factors:

Intensity and Pace: Higher intensity efforts burn through carbohydrates more quickly. Faster runners may need to consume carbohydrates at the higher end of the 30-60g per hour range.
Body Size: Runners with larger body masses generally require more fuel to sustain the same pace.
Gut Tolerance: Some runners can tolerate more carbohydrates than others. It's essential to start with smaller amounts and gradually increase your intake during training to find what works for you.
Pre-run Fueling: Your gel strategy can be adjusted based on the meal you had before your run. If you ate a carbohydrate-rich meal an hour or two prior, you may be able to delay your first gel.

The Role of Hydration with Gels

Proper hydration is critical when using energy gels. Most classic energy gels are concentrated carbohydrate sources and must be taken with water to aid digestion and absorption. Taking a gel without water can cause stomach upset. Isotonic gels, on the other hand, are formulated to be consumed without extra water, offering a convenient alternative. Always carry a water bottle or hydration pack, and practice taking sips of water with your gels during training runs.

Alternatives to Energy Gels

While gels are a popular choice for their convenience, other options are available. The best choice depends on personal preference and stomach sensitivity. Alternatives include:

Energy Chews: These are similar to gummy candies and can be easier for some to consume gradually.
Sports Drinks: These provide both carbohydrates and electrolytes, but may require consuming a larger volume of liquid.
Whole Foods: Easily digestible options like bananas, dried fruit, or pretzels can also provide carbohydrates, but may be heavier on the stomach.

Comparison of Mid-Run Fueling Options


Fueling Option	Pros	Cons	Ideal For
Classic Gels	Quick absorption, compact size.	Can cause stomach distress without water.	Runners seeking a simple, portable energy boost.
Isotonic Gels	No water required, lighter consistency.	Can be bulkier to carry.	Hot conditions or runners who dislike thick gel texture.
Energy Chews	Easy to chew and consume incrementally.	Slower to absorb, can be sticky.	Runners who prefer a more solid food-like texture.
Sports Drinks	Provides carbs and hydration simultaneously.	Can be heavy on the stomach due to volume.	Runners who prefer liquid fuel and need electrolytes.

Conclusion

For a 90-minute run, the general recommendation is to consume 30 to 60 grams of carbohydrates per hour, which typically translates to one or two gels. However, individual factors like pace, body weight, and gut tolerance necessitate a personalized strategy. The key to successful fueling is to practice with your chosen gels during training, start your intake at the 60-90 minute mark, and always consume them with water (unless they are isotonic) to prevent GI issues. By preparing your nutrition in advance, you can ensure a strong, consistent performance and a more enjoyable run.

Visit a reliable sports nutrition resource for more fueling guidance.

Frequently Asked Questions

For runs approaching or exceeding 90 minutes, taking an energy gel is beneficial. Your body’s glycogen stores can only last for approximately 90 minutes, so a gel helps top up these reserves and maintain performance.

For an activity of this duration, you should take your first gel between 60 and 90 minutes into the run. The goal is to ingest the carbohydrates before your energy levels begin to dip, not to wait until you feel fatigued.

Yes, unless you are using an isotonic gel. Classic, concentrated gels must be consumed with water to aid digestion and prevent gastrointestinal issues. Isotonic gels, which have a thinner consistency, are designed to be taken without water.

Yes, some athletes take a gel 10-15 minutes before starting, especially if they haven't eaten recently. For longer runs, however, it is more important to focus on fueling during the activity to replenish glycogen stores.

For runs of 1 to 2.5 hours, the general recommendation is to consume 30-60 grams of carbohydrates per hour to maintain energy levels. This can be adjusted based on intensity, pace, and body size.

Some runners may experience gastrointestinal distress, such as stomach upset or nausea, especially if they consume gels without water or take too many at once. This is why practicing with gels during training is so important.

Yes, gels come in various forms, including classic (thick, needs water), isotonic (thinner, pre-mixed with water), and those containing added caffeine or electrolytes. You can also find natural or plant-based options.