Here are the latest nutritional tips for the consumption of food and drink during a marathon or endurance event. These were presented at the 2012 American College of Sports Medicine Conference.
If you want to last the distance better you can throw out the old guidelines which recommended consuming 30-60 grams of carbohydrate per hour. Change those numbers to 80-90 grams per hour and it should be a glucose/fructose mix. Include this partly in your drink and partly in your food bars. Plus make sure you take in 500ml/hour.
Brendan Roach M.Sc, Exercise Physiologist