How to use Maurten: Energy Guide

Maurten is a leading producer of energy products for endurance athletes. This guide shows how to use their products to optimize your training and competitions.

Maurten products have two key advantages: Hydrogel technology and use only natural ingredients. 

Maurten Hydrogel

Maurten's Gels and Drink Mix simplify carbohydrate intake during training and competition thanks to innovative Hydrogel technology. It uses alginate and pectin to form a gel structure encapsulating carbohydrates. This structure acts as a protective capsule, transporting energy gently through the stomach to the intestines, where it's efficiently absorbed. The products are free from unnecessary additives – no artificial colors, flavors, or preservatives – just what you need to perform.

Another common issue for runners is the sensation of liquid sloshing in the stomach. This discomfort can affect both comfort and performance. Hydrogel technology excels here: When Maurten's Drink Mix meets stomach acid, the liquid turns into a hydrogel, reducing the feeling of a heavy stomach. The result is an easily digestible energy source that hydrates and fuels – many elite athletes call it “the vanishing drink.”

Two main components in our guide: caffeine and carbohydrates. Carbohydrates are clearly more important. What about caffeine? Caffeine can aid focus and reduce perceived effort – but it's individual. If experienced and well-tolerated, include 1–2 CAF100 gels depending on the distance.

Energy for Marathon

For a marathon, energy intake is crucial. Maurten recommends 39-80 grams of carbohydrates per hour, depending on pace. That's 5-7 gels total – this guide helps you choose the right strategy.

Energy Overview by Pace

Preload and Warm-up

Maurten recommends this setup before the race:

• Day before: 1 x Drink Mix 320 or Solid 225

• 1–4 hours before start: 1 x Drink Mix 160 or Solid 225

• 15 min before start: 1 x Gel 100, Gel 160 or Gel 100 Caf 100

Marathon: Your Strategy – by Pace

Sub 4:00 – 4:30
If on the course for over 4 hours, bring all energy yourself. Gel 100 and Gel 160 are key tools.

• Gel 100 (25g carbs): Take 6 – e.g., 1 every 6 km

• Gel 160 (40g carbs): Use 4 as alternative if carrying less

Include caffeine if desired, start with 1–2 Gel 100 Caf 100. If sensitive stomach, stick to Gel 100 without caffeine. Refill before start and drink water at all stations.

Sub 3:00 – 3:30
Pace is higher, but needs are similar to the group above. Consume energy more frequently – every 25–30 min.

• Combine Gel 100 and Gel 100 Caf 100

• If using hydration belt: 4 x GEL160 is enough

Tip: Start with a Gel 100 Caf 100 before the race and distribute the rest to avoid hitting the wall by km 30.

Sub 2:30 – Elite
Energy supply via drinking bottles with Drink Mix 320 or Caf 100 version. No extra water needed.

• 1 bottle Drink Mix 320 = 80 g carbs

• Drink 150 mL (1/3 bottle) per station, every 20 min

• Caf 100 used at start or end if experienced with caffeine

Energy for Half Marathon

Half marathon requires less energy than marathon – but timing and amount of carbohydrates are still crucial for peak performance. Maurten recommends 75–80 grams of carbohydrates in total during the run – regardless of pace – but how you achieve it depends on speed.

Energy Overview by Pace

Half Marathon: Your Strategy – Regardless of Pace

Maurten's recommendation is simple: Whether running 1:10 or 2:10, consume 75 to 80 grams of carbohydrates during the day – split between warm-up and race. Here are two strategies:

Two Strategies

1. Three gels (Gel100 or Gel 100 Caf 100 á 25g)
The classic solution. Take one before start and two during – e.g., at 5 km and 15 km. If caffeine desired, 1–2 can be CAF100.

2. Two gels (Gel 160 á 40g)
A more compact strategy. GEL160 contains 40 g carbohydrates and requires fewer intakes. One before start and one during (e.g., at 10 km). Ideal if avoiding too much baggage.

Extra Energy for the Fastest (Sub 1:15)

Previously, energy wasn't thought necessary for runs under 75 minutes – but many elite runners now use gels and energy drinks for peak performance.

• Before start: 1 x GEL160 or 2 x GEL100 (optionally with CAF100)

• During: Drink Mix 320 (150 mL) or 1 extra gel

• Alternatively: 1 x GEL160 at start and water the rest of the way

If access to own supplies, Drink Mix 320 (80g carbs per 500mL) is ideal. Use about 150 mL at a time – equivalent to 1/3 bottle.

Preload and Warm-up

Maurten recommends the following setup before half-marathon:

• 1–4 hours before start: 1 x Drink Mix 160 or Solid C

• 15–45 minutes before: 1 x Gel 100 CAF100, Gel 160, or Gel 100

Energy for 5 and 10 km

For short distances, it's about being sharp from the start. There's no time to correct low energy during the race – you need to be fueled, focused, and ready when the gun goes off.

10 km: Sub 60 minutes

Here it's about having stores filled before the run begins. A Gel 100 Caf 100 provides a caffeine and carb boost, keeping you sharp and ready to push.

If you prefer no caffeine, choose a Gel 100 – still delivering the necessary 25 g carbs.

For extra energy, take a Gel 160 before start. It provides 40 g carbs, ideal if you feel used after warm-up or know you'll push hard.

5 km: Sub 30 minutes

Even though the run is short, the pace is high – energy must be on point from the first step. Use the warm-up to take your gel, so you're ready at the start line with full stores.

You have three options:

• GEL100 – the classic solution (25 g carbs)

• CAF100 – with caffeine for extra sharpness and focus

• GEL160 – for those wanting extra fuel

Whatever you choose, take it before the run. During the race, you won't benefit from carbs or caffeine effects.

Preload and warm-up

Maurten recommends the following setup before half-marathon:

• 1–4 hours before start: 1 x Drink Mix 160 or Solid C

Energy for training

For your training runs, it's also important to take in energy to ensure maximum benefit. By consuming energy, you can exert more during training sessions, providing greater stimulus. 

For interval sessions, tempo runs, or longer runs, it's a good idea to take energy during. The recommendation is a gel before start and Drink Mix 160 during, in the right mix ratio.