10K in summer or marathon in fall. Your PB preparation starts now
The race season doesn't wait. Whether you're chasing a new personal best on Ku'Damm in August or crossing the marathon finish line this fall, the foundation is built now: in training, in preparation, and in nutrition. Our Gel Partner MNSTRY shows you what matters.
"Confidence on race day": that's the central need, whether you're a professional or a performance-oriented athlete. And even if you just want to enjoy the race: knowing you can trust your gut will help your run. MNSTRY addresses this with transparency: clear formulas, no ingredients your body doesn't need, no surprises, just natural, gut-friendly nutrition. Tested in labs. Trusted on race day.
As an endurance athlete, you shouldn't have to choose between peak performance and long-term health. MNSTRY's approach supports both: results without compromising overall well-being. Trusted daily by world-class athletes including Amanal Petros (elite long-distance runner), Jimmy Whelan (world-class long-distance runner), Judith Wyder (world-class trail runner), Laura Philipp (Ironman World Champion 2024), Sam Laidlow (Ironman World Champion 2023), and UCI WorldTeam Red Bull BORA Hansgrohe.
Optimal gut tolerance: engineered for the gut
Running is the most demanding endurance discipline for the gastrointestinal tract. Vertical movement and mechanical impact stress digestion more than cycling or swimming. GI issues, cramps, and nausea are among the most common causes of poor race results or DNFs, even at shorter distances. All MNSTRY products are formulated for maximum gut tolerance.
The 2:1 glucose-to-fructose ratio: the right choice for intense running
The body uses two separate transport pathways for carbohydrates: SGLT1 for glucose and GLUT5 for fructose. With pure glucose, SGLT1 saturates at approximately 60 grams per hour. The 2:1 ratio activates both pathways simultaneously, enabling up to 90 grams of carbohydrates per hour, with maximum efficiency and minimal GI load. For runners, 2:1 is the right choice: vertical movement limits absorption more than cycling, and the 2:1 ratio is designed exactly for this boundary. For triathlon and cycling, where athletes target intake above 90 grams per hour, MNSTRY also offers products with a 1:0.8 ratio.
5K and 10K: preparation is everything
For a 5K or 10K, your body's own carbohydrate stores are usually sufficient for the entire distance. That said, if you're out for more than an hour on a 10K, it's worth packing a GEL 40.
Otherwise, the key lever lies in pre- and post-race preparation: the right nutrition on race day, optimal hydration, and a targeted boost just before the start. MNSTRY recommends a (CAFFEINE) GEL 40 around 10 minutes before the start, for a full tank and a clear head from the very first step. Athletes who want to maintain performance through the final kilometers can additionally follow the MNSTRY BICARB protocol, which delays muscular fatigue at high intensity.
MNSTRY takes a holistic approach: athletes should find everything they need for top performance in one place. Beyond the GEL 40 and BICARB, the portfolio includes further products that support your 5K or 10K, or more precisely, the days before and after:
The PRE Sleep Mix supports sleep quality and recovery, especially when pre-race nerves start to build. Developed specifically for athletes, it promotes falling asleep, stabilizes sleep phases, and supports overnight recovery.
After the race, replenishing with the RECOVERY SHAKE makes sense even at shorter distances. With the perfect ratio of carbohydrates and protein, it helps muscles recover faster, strengthens the immune system, and prepares you optimally for your next sessions.
Marathon: fueling is the foundation, not the extra
From the half marathon onwards, carbohydrate intake during the race becomes the decisive performance factor. The infamous wall doesn't hit those who haven't trained enough. It hits those who fuel too little or incorrectly. For the marathon, this means: regular gel intake throughout the entire distance, with the right timing and the right product selection. The 2:1 ratio in MNSTRY GEL 40 ensures energy is delivered efficiently, even when running places maximum demands on the gastrointestinal tract.
Anyone starting marathon training this summer should establish their nutrition in training: gel timing, products, gut response. So there are no surprises on race day.
Download the complete Marathon and Half Marathon Fueling Plan for free.
"For years we've been running on the same courses, completing most of our training phases together, and crossing the same finish lines. MNSTRY is there for every step."
Deborah and Rabea Schöneborn, world-class long-distance runners
Go deeper: the webinar
MNSTRY has developed the webinar "How to Fuel your Road Running Race" together with Scyence Running, covering everything runners need for a strong race season: fueling science, product selection, distance-specific strategies, and direct questions to the experts. Now available on demand.
Watch the webinar on demand: "How to Fuel your Road Running Race" × Scyence Running
Start now and win €1,000
The race season starts now. Whether it's the 10K on Ku'Damm or the marathon in fall: with the right nutrition, your body is ready when it counts. MNSTRY provides the products, the plan, and the knowledge.
Download Fueling Plans for free and win €1,000 in nutrition
This article was created in collaboration with MNSTRY, official Gel Partner of the adidas Runners City Night Berlin 2026.
