Fuel Smart. Hydrate Well. Finish Strong.

On Sunday 19th April 2026, you’ll stand on the start line of the adidas Manchester Marathon ready to take on 26.2 miles. You’ve done the training. You’ve put in the long runs. Now it’s about getting your event-day nutrition right.

As the Official Nutrition Partner, HIGH5 will be supporting you on course with Energy Gel Aqua Orange, and at the finish with a HIGH5 Recovery Protein Bar and ZERO+ Ultra to help you rehydrate and recover.

Here’s how to make the most of it.

Event Morning: Setting Yourself Up for Success

Your goal on marathon morning is simple:

✔ Top up your carbohydrate stores
✔ Start hydrated
✔ Avoid stomach discomfort

Breakfast (3–4 Hours Before Start)

Choose a carbohydrate-rich meal that feels familiar and easy to digest, such as:

• Porridge with banana or honey
• Toast with peanut butter or jam
• Pancakes with fruit
• A bagel with a light spread

Keep fibre and heavy fats low to reduce the risk of GI issues.

Hydration Before the Start

Sip fluids steadily in the morning. Around 400–500ml of fluid with breakfast is a good starting point. Avoid over-drinking, pale yellow urine is a good hydration indicator. 

About 30–60 minutes before the start, you may want a small carbohydrate top-up (half a gel or a small snack) if that’s something you’ve practised in training.Nothing new on event day, stick with what you’ve tested.

Fuel Strategy During the Marathon 

Think of your body’s carbohydrate stores as a fuel tank. Once you start running, that tank begins to empty. If it runs dry, you risk “hitting the wall.” 

The solution? Start fuelling early and consistently. 

How Much Carbohydrate Do You Need? 

Most runners can absorb 60–90g of carbohydrate per hour. 

This usually equates to: 

• 1 gel every 20–30 minutes
• Or 2–3 gels per hour, depending on your pace and experience

Waiting until you feel tired is too late, fuel proactively.

 

Energy Gel Aqua Orange: On-Course Support

At the 2026 adidas Manchester Marathon, HIGH5 will be providing Energy Gel Aqua Orange at selected Drink Stations along the course. 

The Energy Gel Aqua has a lighter, more fluid consistency, making it easier to consume while maintaining your rhythm.

How to Gels Effectively

• Take your first gel around 20–30 minutes into the event

• Continue at regular intervals (every 20–30 minutes) 

• If you’re carrying your own gels, plan around what’s available on course 

• Practice this exact strategy in training before race day 

Although Energy Gel Aqua can be taken without water, taking a few sips alongside it can help absorption and reduce the risk of stomach discomfort.

The Final Miles: Stay Consistent

Many runners make the mistake of stopping their fuelling too early. 

The miles between 18–22 are often where fatigue sets in. Continue taking gels as planned. Keeping carbohydrate levels steady during this stage can make a significant difference to how strong you feel in the closing stretch. 

If you’ve practised caffeine in training and tolerate it well, some runners choose to use it strategically in the later miles for a mental and physical lift. 

Immediate Post-Event Recovery

You’ve done it. You’ve crossed the finish line at Manchester. 

Now recovery starts immediately. 

Step 1: Refuel 

You’ll receive a HIGH5 Recovery Protein Bar at the finish. 

The ideal recovery window is within 30–45 minutes of finishing. Your body is primed to: 

• Replenish glycogen stores (carbohydrates) 

• Repair muscle tissue (protein) 

Combining carbohydrate and protein shortly after finishing supports faster recovery and helps reduce muscle soreness. 

Follow this with a balanced meal later in the day once your appetite returns. 

Step 2: Rehydrate 

After the finisher shoot between Charles St and Whitworth St, you’ll receive a ZERO+ Ultra sachet . Add it to your water to: 

• Replace electrolytes lost through sweat 

• Support hydration 

• Help your body rebalance more efficiently 

Electrolytes are key after prolonged endurance exercise; plain water alone isn’t always enough. 

Practice Before Event Day

The golden rule of marathon nutrition: 

Nothing new on event day. 

Use your long training runs to: 

• Test your gel timing 

• Practice drinking alongside gels 

• Work out how many gels you personally need 

• Identify any GI issues early 

Every runner is different. Find what works for you. 

A Final Word for Manchester 2026

The Manchester Marathon is fast, supportive, and unforgettable. With the right fuelling strategy, you give yourself the best chance of enjoying the experience and finishing strong. 

Fuel early.
Fuel consistently.
Hydrate smart.
Recover properly. 

We’ll see you on the start line on 19th April 2026.