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 maximize your training and competitions.

Maurten products have two key advantages: Hydrogel technology and all-natural ingredients. 

Maurten Hydrogel

Maurten's Gels and Drink Mix make it easier to get the required carbohydrates during training and competition - thanks to the innovative Hydrogel technology. The technology is based on two natural ingredients, alginate and pectin, forming a gel structure that encapsulates the carbohydrates. This structure acts as a protective capsule, gently transporting energy through the stomach to the intestine, 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 among runners is the sensation of liquid sloshing in the stomach during movement. This uncomfortable feeling can affect both comfort and performance. Here, Hydrogel technology stands out again: When Maurten's Drink Mix hits stomach acid, the liquid turns into a hydrogel, reducing the heavy stomach sensation. The result is an easily digestible energy source that hydrates and fuels - dubbed by many elite athletes as “the disappearing drink.”

There are two main components in our guide. One is caffeine, the other is carbohydrate. Of the two, carbohydrate is clearly the most important. What about caffeine? Caffeine can help with focus and reduce perceived effort - but it's individual. If you're experienced and tolerate it well, including 1–2 CAF100 gels depending on the distance you run can be beneficial.

Energy for Marathon

When running a marathon, energy intake is crucial. Maurten recommends between 39 and 80 grams of carbohydrate per hour, depending on your pace. 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 route for over 4 hours, carry all your energy. Gel 100 and Gel 160 are your essential tools.

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

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

If you want to include caffeine, start with 1–2 pcs. Gel 100 Caf 100. If your stomach is sensitive, stick to Gel 100 without caffeine. Ensure you fuel up before starting and drink water at all fluid stations.

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

• Combine Gel 100 and Gel 100 Caf 100

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

Tip: Start with a Gel 100 Caf 100 before the race and distribute the rest throughout, so you don’t hit the wall at km 30.

Sub 2:30 – Elite
Here, energy supply is via drink bottles with Drink Mix 320 or Caf 100 version. No need for extra water.

• 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 a full one - but the timing and amount of carbohydrates remain crucial for maximum effort. Maurten recommends 75–80 grams of carbohydrate in total during the race - regardless of your pace - but how you achieve this depends on how fast you run.

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, consume between 75 and 80 grams of carbohydrates throughout the day – divided between warming up and the race. Here are two obvious strategies:

Two Strategies

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

2. Two gels (Gel 160 of 40g each)
A more compact strategy. GEL160 contains 40 g of carbohydrates and requires fewer intakes. One can be taken before the 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 needed for runs under 75 minutes – but many elite runners have started using gels and energy drinks to perform at their peak.

• 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 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 fix low energy levels during – you need to be fueled, focused, and ready when the race begins.

10 km: Sub 60 minutes

It's crucial to have stores filled before the race starts. A Gel 100 Caf 100 provides caffeine and carbs, keeping you alert and ready to push yourself.

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

If you want more energy, take a Gel 160 before start. It gives 40g of carbs, perfect if you feel tired after warm-up or know you'll push hard.

5 km: Sub 30 minutes

Even though the race is short, the pace is fast – energy must be ready from the first step. Use 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 (25g of carbs)

• CAF100 – with caffeine for extra sharpness and focus

• GEL160 – for those wanting extra fuel

Whatever you choose, consume it before the race. During the race, you won't use the effects of carbs or caffeine.

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

Also for your training runs, it's highly relevant to consume energy to ensure you get the maximum benefit. By consuming energy, you can push more in training sessions, gaining more stimulus.

If you're doing intervals, tempo run, or longer run, it's a good idea to consume energy during. The recommendation is to take a gel before start and Drink Mix 160 during in the right mix.