Maurten Gels: Optimal Intake, Timing, and Strategies for Endurance Performance

How often should you take a Maurten gel?

Optimizing Maurten gel intake depends on exercise duration, intensity, individual carbohydrate needs, and gut training, typically ranging from 1 to 2 gels per hour during prolonged endurance efforts to meet carbohydrate recommendations of 30-90 grams per hour.

Understanding Maurten Gels: The Hydrogel Technology

Maurten gels represent a significant advancement in sports nutrition, employing a patented hydrogel technology. This unique structure, formed when the gel comes into contact with stomach acid, encapsulates high concentrations of carbohydrates (primarily maltodextrin and fructose). The hydrogel is designed to bypass the stomach and deliver carbohydrates more efficiently to the intestine for absorption, potentially reducing gastrointestinal distress often associated with high carbohydrate intake during exercise. Maurten offers two primary gel products: Gel 100 (25g carbohydrates) and Gel 160 (40g carbohydrates), both utilizing a 0.8:1 glucose-to-fructose ratio for optimal absorption via multiple transportable carbohydrate pathways.

The Science of Carbohydrate Intake During Exercise

During prolonged physical activity, the body's primary fuel source shifts from stored glycogen to circulating glucose. As glycogen stores deplete, exogenous carbohydrate intake becomes crucial to maintain blood glucose levels, spare muscle glycogen, and sustain performance. Current sports nutrition guidelines, based on extensive research, recommend the following carbohydrate intake rates for endurance athletes:

• Exercise lasting 1-2.5 hours: 30-60 grams of carbohydrates per hour.
• Exercise lasting >2.5 hours (or very high intensity): 60-90+ grams of carbohydrates per hour. Some ultra-endurance athletes may even tolerate up to 120 grams per hour with sufficient gut training.

Achieving higher intake rates (60-90+ g/hr) often requires the use of multiple transportable carbohydrates (e.g., glucose and fructose) to utilize different intestinal transporters and avoid saturation of a single pathway.

General Guidelines for Maurten Gel Intake

The frequency of Maurten gel consumption is directly tied to your individual carbohydrate needs and the specific Maurten product you are using.

• For Maurten Gel 100 (25g carbohydrates):
  • During efforts of 1-2.5 hours: Aim for 1-2 gels per hour to meet the 30-60g/hr recommendation. For example, one Gel 100 every 45-60 minutes.
  • During efforts >2.5 hours: Gel 100 can be part of your strategy, but you'll likely need to combine it with other Maurten products (like Gel 160 or Drink Mixes) or other carbohydrate sources to reach the 60-90+g/hr target.
• For Maurten Gel 160 (40g carbohydrates):
  • During efforts >2.5 hours: This gel is designed for higher carbohydrate demands. You might consume 1-2 gels per hour to contribute significantly to your 60-90+g/hr target. For example, one Gel 160 every 30-45 minutes, especially when combined with Maurten Drink Mixes.

Key Principle: Individualization and Gut Training These are general guidelines. Your exact needs will vary based on:

• Body weight and metabolism: Larger individuals or those with higher metabolic rates may require more.
• Exercise intensity: Higher intensities burn carbohydrates faster.
• Exercise duration: Longer durations necessitate consistent, higher intake.
• Environmental conditions: Heat and humidity can increase energy demands.
• Gut training: The ability to absorb and tolerate high amounts of carbohydrates is trainable. Start with lower doses and gradually increase during training sessions to build tolerance.

Practical Application: Scenarios and Strategies

To illustrate, here are practical strategies for different endurance scenarios:

• Marathon Running (3-5 hours):
  • Goal: 60-90 grams of carbohydrates per hour.
  • Strategy: Consume one Maurten Gel 100 every 40-45 minutes (approx. 33-37g/hr) and supplement with Maurten Drink Mix 160 or 320 from aid stations, or carry additional Gel 160s to reach your target. For example, alternating a Gel 100 and a Gel 160 every 30 minutes would provide 65g/hr.
• Long Endurance Cycling (4-6 hours):
  • Goal: 60-90+ grams of carbohydrates per hour.
  • Strategy: Combine Maurten Gel 160s with Maurten Drink Mix 320. A common strategy is one Gel 160 every hour (40g/hr) complemented by a bottle of Drink Mix 320 (80g carbs) per hour, providing a total of 120g/hr, or adjusting to one Gel 160 every 45 minutes (approx. 53g/hr) plus water/electrolytes, and taking a Gel 100 or another Gel 160 as needed.
• Ultra-Endurance Events (>6 hours):
  • Goal: Sustained 60-120 grams of carbohydrates per hour, often incorporating more varied sources.
  • Strategy: Maurten gels can be a cornerstone, but often combined with more substantial food items. For example, one Gel 160 every 30-60 minutes, supplemented with Maurten Drink Mixes and small, easily digestible solid foods (e.g., rice cakes, small sandwiches) to provide variety and satiety.

Important Considerations and Best Practices

• Hydration is Separate: Maurten gels are carbohydrate sources, not primary hydration sources. Always consume gels with water to aid absorption and prevent dehydration.
• Test During Training: Never try a new nutrition strategy on race day. Practice your fueling plan extensively during training sessions that mimic race conditions. This is crucial for gut adaptation and identifying what works best for your body.
• Combine Products Strategically: Maurten gels work synergistically with Maurten Drink Mixes. The drink mixes provide both carbohydrates and hydration, allowing for a comprehensive fueling strategy.
• Listen to Your Body: Pay attention to hunger cues, energy levels, and any signs of gastrointestinal distress. Adjust your intake as needed.
• Start Early and Consistently: Begin fueling early in your exercise session, before you feel depleted. Consistent, small doses are often better tolerated than large, infrequent boluses.

Conclusion

The optimal frequency for taking Maurten gels is not a one-size-fits-all answer but a tailored strategy based on the scientific recommendations for carbohydrate intake during exercise, combined with individual physiological factors and extensive gut training. By understanding the unique properties of Maurten gels and diligently testing your fueling plan, you can effectively leverage this advanced sports nutrition tool to optimize your endurance performance and minimize gastrointestinal discomfort.