Nutrition plan for running sub 2:40 in the marathon

The nutrition plan for sub 2:40 is pretty much the same as for 2:20 and for 3:00. Try to get 100 calories every 20 minutes or so, definitely every 30 minutes. So you'll want to take in about 600-800 calories during the race. I think it's not terrible to run with 4 gels and then you can pick up a few others at some point in the second half of the race. Always sip some water after the gel, so look at where the water stops are on the course.

60-90g/carbs an hour. 2 chews every 5 miles doesn't seem like much. I would do the math there & look at sodium/sugar/carbs over 26.2 + whatever fluids you're using. I would practice in training with an increased carbohydrate intake & see if you can handle it

Unless you're elite and have your own aid stations, you have to fumble with your fuel like everyone else. As far as making it efficient, the best thing you can do is practice. Are you doing any races before the marathon?

I like to take a gel every 30 minutes or so. These are about 100 calories each. I also always bring 1 extra in case I drop one. If you're using chews, I'd take the equivalent of that, which I assume is more than 2. Personally, I find gels a lot easier and faster to get down. If you're using the chews, open the package before the race. They're in that "tube-like" package, so you should just be able to pop them out easily if they're already open. If using gels tear each one slightly before the race. Not enough that they are open and can leak, but just a starter tear. Your hands will be sweaty in the race, so this makes it so much easier to get them open. Another option, especially if you lack pocket space, is to safety-pin each gel to your shorts waistband. Then you can just rip them off and they'll likely be open or at least ripped partially when they come off.

Another thing I do is look at where the water stations will be since I don't carry water on me when I race. I try to time my gels just before I get to a water station so I can wash them down and ditch the wrapper.

Get rid of the extra bag you're storing them in. That'll make one less thing to fidget with. Perhaps buy a pair of shorts with multiple storage pockets. You can get shorts that have separate elastic pockets on the back of the waistband. This makes it easier to grab gels and also stops them from bouncing around.

Also, I'd recommend not using Gu gels or chews. The gels are too thick and too difficult to get down when you're running at pace (and I'd assume the chews are even worse). You need a "runnier" gel - something less thick. Also, Gu gels only have 24 grams of carbs per pack, whereas, some others have 30 grams.

In terms of amount of carbs, as another poster suggested, 60 grams an hour is probably your minimum. Which you can do by taking at least 5 gels throughout the race, and 1 on the start line (provided the gels are 30g of carb each).

You'll also want to think about electrolytes and water. Even on a cool day, you're going to sweat and lose sodium, magnesium, etc. If you become even slightly dehydrated, your blood thickens, which makes it harder for your heart to pump blood around your body - and you'll see a huge cardiac drift. A lot of people think they're hitting the wall, but it's actually just this process taking them to vo2 max - which will inevitably force them to slow down. So, stay hydrated, and your heart rate will stay much lower.

I did low 2:30s on 3 Gu gels - one right before start, one at 50min, one at 1:40

I just drank water and Gatorade out of some paper cups when offered.

Ah yes, you will find plenty of people who brag(?) about not fueling. Weird flex, but okay.

Why did you downvote me ?

I actually agree with you also in recommending not to use Gu’s, they were gross and Ucan or Maurten would have been better. And a fourth gel would have been better than 3, if I could have found half tights with pockets.

yea im good on the water and what im eating and everything. Ive been doing water every 2 miles on my 20+ mile runs and the chews every 5 and its worked fine (along with working at grandmas last year, i actually did powerade every other water stop there as well). Its just mainly getting a more efficient system down. Im thinking about running with one of those arm band phone holders without my phone on my fore arm and just putting the chews in there for easy access.

I ran a 2:4x low two months ago. I wore a no frills fuel belt with 4 roctane gels. Taped a salt tablet to each gel. Took fuel belt gels at 4, 8,12, and 20 miles. Grabbed race provided gels at 16 and 22 miles. Took water cups at about 2 out of every 3 aid stations. Everything went fine.

Recommend wearing belt with pouch in front. Wear the belt on training runs and get used to opening and closing the pouch. I find I slow down 2-3 seconds during the mile I take a gel if I use a belt as compared to 6-8 secs if I take one from the aid station. Either way, it's better than the DNF that would happen to me if I didn't proactively fuel.