The Science Behind Your Fueling Plan
Maurten's Hydrogel Technology is designed to encapsulate high concentrations of carbohydrates, facilitating their smooth transport through the stomach to the intestine for absorption. This unique process allows athletes to consume a higher quantity of carbohydrates without causing common gastrointestinal distress. A single Maurten Gel 100 contains 25 grams of carbohydrates, a significant energy source for endurance athletes. The correct fueling strategy is not a one-size-fits-all approach and depends on several factors, including the intensity and duration of your exercise, your body weight, and your tolerance for carbohydrates. The goal is to consistently replenish glycogen stores, which begin to deplete after about 90 minutes of exercise. Planning your intake ahead of time is crucial for both training and racing.
Recommended Intake Frequency for Maurten Gel 100
The frequency of your Maurten Gel 100 intake is directly tied to the length and intensity of your activity. Below are some general guidelines to help you determine your intake schedule.
Activity Under 60 Minutes
For shorter, high-intensity efforts, such as a 5K or a hard interval session lasting less than an hour, your body's pre-existing glycogen stores are typically sufficient. Many athletes may opt for a Gel 100 during their warm-up to top off energy reserves and mentally prepare, especially if they haven't eaten recently. However, for most, fueling mid-effort is not necessary for these shorter durations.
Activity Over 60 Minutes (Marathon & Long Training)
This is where consistent fueling becomes vital. Glycogen stores begin to run low, and waiting until you feel tired is already too late. Regular, early intake is key to sustaining performance. A good starting point for many runners is aiming for around 50 grams of carbohydrates per hour.
Example intake strategies for prolonged efforts:
- One gel every 30 minutes: This provides 50 grams of carbs per hour, a solid strategy for many athletes.
- One gel every 20-30 minutes: For faster, more elite athletes aiming for 60-80 grams of carbs per hour, this more frequent intake pattern is necessary.
- Alternating with other products: Some athletes use a mix of Gel 100 and a more concentrated product like Gel 160 or Drink Mix 320 to achieve higher carbohydrate goals more efficiently.
Gel 100 vs. Gel 160: Choosing the Right Fuel
Maurten offers both the Gel 100 and the Gel 160, each with different nutritional concentrations. Your choice depends on your personal needs, carbohydrate targets, and logistical considerations during a race.
| Feature | Maurten Gel 100 | Maurten Gel 160 |
|---|---|---|
| Carbohydrates | 25 grams | 40 grams |
| Energy Content | 100 kcal | 160 kcal |
| Sodium | 20 mg | 30 mg |
| Caffeine Version | Yes (Gel 100 Caf 100) | No |
| Packet Size | 40g | 65g |
| Best For | Lower density fueling, frequent, consistent intake | Higher energy density, longer distances, fewer packets needed |
For athletes targeting very high carbohydrate intake (>80g/hr), relying solely on Gel 100 might mean consuming a high number of gels per hour, which can be logistically challenging. The Gel 160 offers a more concentrated option, allowing you to carry and consume fewer packets to achieve your carbohydrate goals. Alternatively, combining Gel 100 with a drink mix can help you hit high intake targets.
Practical Tips for Race Day and Training
Fueling strategy is not just about the numbers; it's about practice and personalization. Use the following tips to dial in your nutrition plan.
- Practice in training: Never try a new fueling strategy on race day. Use your long training runs to experiment with different intake timings and combinations to see how your stomach tolerates it.
- Create a fueling plan: Map out your intake schedule in advance, especially for longer races. Aligning your gel intake with specific distances or timings can help you stay on track.
- Consider conditions: On hot days, your hydration needs will increase. While Maurten gels don't require water for absorption, drinking water at aid stations is still crucial for maintaining proper hydration.
- Don't wait until you are hungry: By the time you feel low on energy, it's often too late. Start fueling early in your race or long session to maintain consistent energy levels.
- Get your gut used to it: Consistent fueling during training helps train your gastrointestinal tract to handle higher carbohydrate loads on race day, reducing the risk of stomach upset.
Training Your Gut to Maximize Intake
Your stomach and intestines need to be trained to process high volumes of carbohydrates during intense exercise, just like your muscles need to be trained to run farther and faster. By regularly practicing your race-day fueling during your long training sessions, you can increase your gut's efficiency and avoid race-day surprises. Start with a conservative intake, like 50 grams per hour, and gradually increase it to your desired race pace amount over several weeks of training. A helpful resource for planning your strategy is the Ironman website's nutrition guide.
A Note on Combining Maurten Products
Maurten gels are part of a modular fueling system that can be combined for maximum effect. For example, a runner aiming for 80 grams of carbohydrates per hour might use a mix of gels and Drink Mix 160 or 320. A potential strategy could involve consuming one Gel 100 (25g carbs) every 30 minutes, supplemented with sips from a bottle of Drink Mix 160 (40g carbs per serving) in between, to balance hydration and energy needs.
Conclusion
For endurance sports, the general recommendation is to take Maurten Gel 100 every 30-45 minutes to achieve a carbohydrate intake of 50-90 grams per hour, depending on intensity and personal tolerance. Crucially, this strategy must be practiced repeatedly during long training sessions to train your gut and avoid adverse reactions on race day. Consider your specific race goals and body's needs to tailor a fueling plan that might include combining Gel 100 with other Maurten products like Gel 160 for a more concentrated fuel source. By being systematic and practicing consistently, you can avoid hitting the wall and perform your best.
