Simple Carbohydrates May Boost Energy for Marathon Runners
As runners prepare for the New York City Marathon, experts suggest using simple sugars to maintain glycogen levels.
Updated on Oct. 23, 2026 in Running
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As Sara Paupini prepares to run her second New York City Marathon in late October 2026, experts are highlighting the role of simple carbohydrates in sustaining long-distance energy. The event serves as a platform for Paupini to honor her late father while navigating the physical demands of race training.
Why it matters
Understanding how to fuel for endurance events like the New York City Marathon is crucial for maintaining performance and preventing energy crashes. Managing glycogen stores through strategic carbohydrate intake is a key focus for athletes preparing for sustained physical exertion.
Professional guidance suggests using simple carbohydrates, such as Pop-Tarts or Twizzlers, to bridge energy gaps during endurance training. It remains unknown how specific metabolic profiles affect individual glycogen storage efficiency.
The players
Sara Paupini
An athlete training for her second New York City Marathon to honor her late father and support leukemia awareness.
Theresa DeLorenzo
A dietician based at Russell Sage College who specializes in endurance nutrition and performance strategies.
The details
Carbohydrates are essential for endurance because they are broken down and stored as glycogen in the liver and muscles, providing the primary fuel source for working muscles. When these stores deplete during long runs, simple sugars can be used to quickly fill energy gaps and sustain performance. This method helps runners avoid fatigue by maintaining blood glucose levels when traditional fuel sources are not immediately accessible.
Timeline
2015: Sara Paupini's father passed away from leukemia.
Late October 2026: Sara Paupini participates in the New York City Marathon.
Health Landscape
The use of quick-digesting sugars in marathon training sits within a broader shift toward flexible, accessible fueling strategies for endurance athletes. This contrasts with traditional rigid diet plans by emphasizing immediate glycogen replenishment to support sustained physical output.
If you are training for an endurance event, consider how simple carbohydrates might fit into your fueling plan to maintain your energy levels during long sessions. Always consult with a sports nutritionist or your physician before making significant changes to your pre-race or training diet.
The takeaway
Effective endurance training requires balancing energy intake with the physiological demands of glycogen depletion. Athletes can track their performance during long training runs to determine which carbohydrate sources best support their energy levels without causing gastrointestinal distress.
Further reading
Learn more about fueling and training at Running.
Source note: This article includes information reported by WRGB.
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