FUEL

Nutrition is the engine of sub-3 marathon training. Here we cover carb-loading strategies, hydration plans, gel use, electrolyte balance, supplements, and everyday diet choices. Breaking three hours requires fuelling for recovery, heavy mileage, and race-day performance – and small mistakes can cost minutes. These articles explain how sub-3 runners manage carbs, protein, and micronutrients to stay strong through training blocks and deliver when it matters most.

Cartoon-style image of a smiling runner in a SUB-3 shirt sitting at a table with chicken, steak, sushi, rice, eggs, protein bars, and a shake — highlighting protein intake.

How much protein should I be eating for a sub-3 effort?

If you're chasing sub-3, getting enough protein can help you bounce back faster, retain muscle, and train more effectively — without bulking up.