The Science Behind Your Maurten Intake
The foundation of any effective endurance fueling strategy is understanding your body's energy demands. For efforts lasting longer than 60-90 minutes, replenishing carbohydrate stores is critical. The Maurten Gel 100 is specifically designed for this purpose, with each 40g sachet delivering 25g of carbohydrates through a unique blend of fructose and glucose in a 0.8:1 ratio.
What sets Maurten apart is its patented hydrogel technology. The gel is pre-formed and, upon consumption, the hydrogel encapsulates the carbohydrates and salt, protecting them from the stomach's acidic environment. This allows for a smoother, faster, and more efficient transport of nutrients to the small intestine for absorption, which significantly reduces the risk of gastrointestinal (GI) distress, a common issue with traditional sugary gels. By mitigating GI issues, Maurten enables athletes to tolerate and absorb higher volumes of carbohydrates per hour, with some studies showing absorption rates up to 100g or more per hour.
Determining Your Ideal Gel 100 Intake
While science provides maximum intake rates, your specific requirements will depend on a number of individual factors, including exercise intensity, duration, body weight, and gut tolerance. The number of Gel 100 sachets you need per hour is directly related to your target carbohydrate intake. A common starting point is 50-60g of carbohydrates per hour for activities lasting up to a couple of hours. As duration and intensity increase, so should your carbohydrate intake, assuming your gut is trained to handle it.
- Low to Moderate Intensity (1-2 hours): For activities in this range, a target of 30-60g of carbohydrates per hour is generally sufficient. This equates to 1 to 2 Maurten Gel 100s per hour, spaced every 30-60 minutes.
- Moderate to High Intensity (2-3+ hours): As intensity and duration grow, so does the demand for energy. A target of 60-90g of carbohydrates per hour is a more ambitious goal for longer races like marathons. This means consuming 2 to 3 Gel 100s per hour, or one every 20-30 minutes.
- Ultra-Endurance (3+ hours): Elite and experienced endurance athletes may push their intake beyond 90g of carbohydrates per hour, leveraging Maurten's hydrogel technology to absorb up to 100g per hour. To achieve this, a combination of products, such as Gel 100 and Gel 160 (40g carbs) or Drink Mix 160/320 (40g/80g carbs), is often necessary.
The Importance of Training Your Gut
Simply knowing the target intake is not enough; you must train your gut to process these amounts without distress. Regular practice during long training runs helps your digestive system adapt. Experiment with different intake levels and timings to find what works best for you before race day. Remember, what works for one athlete may not work for another. A personalized approach, tested thoroughly in training, is the most effective path to success.
A Comparison of Maurten Fueling Approaches
| Event | Target Carbs/Hr | Gel 100s/Hr | Strategy Notes |
|---|---|---|---|
| Half Marathon (<2 hrs) | 40-60g | 2–3 gels | Take one pre-race, then one every 30-45 minutes. Consider Gel 100 CAF 100 for a boost. |
| Marathon (<4 hrs) | 50-75g | 2–3 gels | Take one pre-race, then one every 20-30 minutes. Higher intake possible with practice. |
| Ultra-Endurance (>4 hrs) | 60-90g+ | 3–4 gels (combined) | Combine Gel 100s with Gel 160 or Drink Mixes to hit higher carb totals with fewer items. |
| Long Training Run | 50g | 2 gels | A good starting point is one gel every 30 minutes, adjusting up or down as tolerated. |
Customizing Your Strategy and Combining Products
Maurten’s product line is designed as a modular system, allowing for flexible strategies. For athletes looking to hit higher carbohydrate targets with fewer packets, combining Gel 100s with the higher-carb Gel 160 or Drink Mixes is an effective approach. For example, one Drink Mix 320 provides 80g of carbohydrates, which can be supplemented with one Gel 100 to reach a 105g/hour total. It is essential to test any combination strategy during training to confirm stomach tolerance.
For those who prefer a solid fuel, Maurten also offers the Solid 160 bar, which provides 40g of carbohydrates and can offer a “texture reset” during long events. However, gels and drinks are generally easier to digest during high-intensity exercise. Hydration is also a crucial, separate component. While Gel 100 doesn't require water to be taken, athletes should drink plain water to thirst alongside their fuel to avoid dehydration.
Conclusion
The number of Maurten Gel 100s to consume per hour is not a fixed number but a variable dependent on your unique physiological needs, training status, and race demands. A good starting point for endurance events is 2-3 gels per hour (50-75g carbs), but always aim to test and refine this intake during your long training sessions. Leveraging Maurten’s hydrogel technology allows for a high carbohydrate intake with minimized GI distress, empowering you to sustain peak performance for longer. By understanding the science and practicing your fueling, you can confidently build a personalized strategy that works for you. A comprehensive overview of fueling strategies can be found on Maurten's Fuel Guides.
