How to Use Maurten: Energy Guide

Maurten is one of the world's leading producers 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 benefits: Hydrogel technology and natural ingredients.

Maurten Hydrogel

Maurten's Gels and Drink Mix make it easier to get the necessary carbohydrates during training and competition, thanks to innovative Hydrogel technology. This technology uses alginate and pectin to form a gel structure that encases the carbohydrates. This structure acts as a protective capsule, transporting energy gently through the stomach to the intestines, where the body absorbs it efficiently. The products are free from unnecessary additives—no artificial colors, flavors, or preservatives—just what you need to perform.

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

Our guide has two main components: caffeine and carbohydrates. Of the two, carbohydrates are clearly the most important. What about caffeine? Caffeine can help with focus and reduce perceived exertion—but it's individual. If you have experience and tolerate it well, including 1–2 CAF100 gels can be beneficial depending on your running distance.

Energy for Marathon

When running a marathon, energy intake is crucial. Maurten recommends 39 to 80 grams of carbohydrates per hour, depending on your speed. This equals 5–7 gels in total, and this guide helps you choose the right strategy.

Energy Overview by Pace

Preload and Warm-up

Maurten recommends the following 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 – Depending on Pace

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

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

• Gel 160 (40g carbs): Use 4 as an alternative if you want to carry less

If you want to include caffeine, start with 1–2 Gel 100 Caf 100. If your stomach is sensitive, stick to Gel 100 without caffeine. Make sure to fuel up before the start and drink water at all hydration stations.

Sub 3:00 – 3:30
The pace is higher, but the need is similar to the group above. Just consume energy more frequently – every 25–30 minutes.

• Combine Gel 100 and Gel 100 Caf 100

• If using a hydration belt: 4 x GEL160 is enough

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

Sub 2:30 – Elite
Energy intake is via 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 marathons require less energy than marathons, but timing and carbohydrate amount are still crucial for maximizing your effort. Maurten recommends 75–80 grams of carbohydrates in total during the race, regardless of pace, but how you achieve this depends on your speed.

Energy Overview by Pace

Half Marathon: Your Strategy – Regardless of Pace

Maurten's recommendation is simple: Whether you run in 1:10 or 2:10, you should consume between 75 and 80 grams of carbohydrates throughout the day—split between warm-up and the race. Here are two obvious strategies:

Two Strategies

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

2. Two gels (Gel 160 at 40g)
A more compact strategy. GEL160 contains 40 g of carbohydrates and requires fewer intakes. One can be taken before start and one during (e.g., at 10 km). Especially suitable if you want to avoid too much baggage.

Extra Energy for the Fastest (Sub 1:15)

Previously, it was believed that energy wasn't necessary for runs under 75 minutes—but many elite runners have started using gels and energy drinks to perform at their best.

• Before start: 1 x GEL160 or 2 x GEL100 (possibly incl. 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 you have access to your 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 a 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 levels during the race – you need to be fueled, focused, and ready when the starting gun fires.

10 km: Sub 60 minutes

Here, it's crucial to have your reserves filled before the race begins. A Gel 100 Caf 100 gives you a caffeine and carb boost, keeping you alert and ready to push yourself.

If you don't want caffeine, you can choose a Gel 100 instead – still providing the necessary 25 g of carbs.

If you want a bit more energy, take a Gel 160 before the start. It provides 40 g of carbs and is ideal if you feel drained after warm-up or know you'll push hard.

5 km: Sub 30 minutes

Even though the race is short, the pace is high – and energy must be in place from the first step. Use the warm-up to take your gel, so you're ready at the start line with full reserves.

You have three options:

• GEL100 – the classic solution (25 g carbs)

• CAF100 – with caffeine for extra sharpness and focus

• GEL160 – for those who want a bit more fuel

No matter what you choose, it's about taking it before the race. During the race, you won't have time to benefit from the carbs or caffeine.

Preload and warm-up

Maurten recommends the following setup before 5-10 km:

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

Energy for training

Also for your training sessions, it can be very relevant to take in energy to ensure you get the maximum benefit. By consuming energy, you can perform a bit more during your training sessions and thus get a greater stimulus. 

If you're running intervals, a tempo run, or a longer run, it's also a good idea to take in energy along the way. The recommendation here is to take a gel before starting and Drink Mix 160 during, in the right mixing ratio. 

Are you ready for race day?

Read our  Guide for the Day Before Half Marathon or Marathon