Melbourne Marathon Fuel & Hydration Guide

Running Melbourne Marathon? Here’s How to Fuel Like a Pro!

Don’t let a fuelling fail stop your PB. From pre-race toast and gel timing, to on-course Maurten drinks and gels, we’ve mapped out exactly what to eat, sip and recover with. This is your shortcut to smashing 42.2km without fading hard in the final stretch.

Race Start

Date → Sunday 12 October 2025
Time → Start times to be advised
Location → Batman Avenue (150m North of Rod Laver Arena)

2 Hours Before

Fuel → Eat a light meal 2-3 hours before the race, such as 2x plain waffles with 1 tbsp maple syrup and ½ cup low-fat vanilla yoghurt OR 2x plain white English muffin with 1 tbsp of honey and 1 tbsp of peanut butter .

Hydration → Sip on 500-700ml of water with electrolytes

20 mins Before the Race:

Have a gel, 3x small chews, a stroopwafel or a bar such as Maurten Solid 160

20 minutes before your race start. It takes about 20 minutes for carbohydrates to hit your bloodstream, so timing it right means you'll get that energy boost right as the race begins.

During the Race:

Fuel → Aim for 60-90 grams of carbs per hour to keep your energy up. If you're new to this, start closer to 60g. This can be achieved through a combination of energy gels, bars, and carb-rich drinks.

Energy gels have 20-50g of carbs, so check the nutrition label.
Maurten Gels will be the gel on course at aid stations at 11.2km and 29.5km.
Consider using a caffeinated gel such as Gel 100 Caf 100 in the final stretch of the race for an extra kick, but only if you know caffeine sits well with you.
The on course carb mix is Maurten Drink Mix 160
→ It will be available at the aid stations located at: 6km, 11.2km, 17km, 19.4km, 24.2km, 27.3km, 29.5km, 36.5km, 39.8km, 41km and at the finish.
→ 1 cup of Maurten Drink Mix 160 from the aid stations will provide you with around 20g of carbohydrates and 210mg of sodium.
(Variation depends on how full the cup is and how well you manage to drink without spilling).

Hydration → Aim to consume 150-250ml of fluids every 15-20 minutes. Utilize the aid stations provided along the course or carry your own in a hand held flask or hydration vest.

Need help choosing your energy and hydration? Keep it simple with our Full Marathon Kit.

After the Race:

Try to eat something with a big hit of protein (20-40g) and some carbs as soon as you can after finishing. This helps start the recovery process.

Chobani Fit yoghurt is a partner of the Melbourne Marathon. This is a great choice for recovery nutrition which you will find at the finish line. Pair it with a piece of fruit or a sandwich to help replenish glycogen stores and support optimal recovery.
The ideal amount of protein and carbs can vary based on gender and body size. See the guidelines below for gender recommendations.

For Either Gender as Close to Finishing as Possible:
→ 1 x 160g tub of Chobani Fit yoghurt
→ 1 medium banana or apple
→ 1 slice wholegrain toast or 1 small wrap with nut butter
[ 350 Cal. 28g Pro. 15g Fat. 40g Carbs]

Larger Meal for Males:
→ Grill’d Sweet Chilli Chicken [Grill’d is an event partner of Melbourne Marathon]
→ Side of sweet potato chips- Share size
[ 915 Cal. 45g Pro. 43g Fat. 92g Carbs]

Larger Meal for Females:
→ Radix Nutrition Whey Protein Smoothie Bag
→ 40g of rolled oats
→ 100g frozen berries
→ 200ml of milk
[ 665 Cal. 43g Pro. 21g Fat. 72g Carbs]

Read more about post exercise nutrition here.

Race Day: What to Wear for Comfort

Hat → Aid Station Fractel Running Hat

Socks → Sporcks Running Sock

Sunglasses → Goodr Sunglasses

Race Belt →Nerd Belt NB400/NB1100

Flask → Aid StationTextured Soft Flask (500ml)

Watch → COROS Pace 3 GPS Sport Watch

Cooling headband → Omius Cooling Headband

Anti-chafe cream → Body Glide Original Balm

You can check out our full range of Marathon Essentials here.

Maurten’s Marathon Guide

Ash Miller
Dietitian and Nutritionist (Masters)
Bachelor of Physical and Health Education
Instagram: @ashthomo_nutrition

Disclaimer:

The content in this blog is for general information only and is not a substitute for professional medical advice, diagnosis, or treatment. Always speak with your doctor or allied health team before changing your diet, exercise, or taking supplements, especially if you have a health condition or take medication. Please use this information as a guide only. Aid Station doesn't take responsibility for individual outcomes.