Maurten Marathon Plan: How to Fuel Your Marathon!
I've created the ultimate Maurten marathon plan to show you how to use maurten during a marathon to keep you fuelled and optimise your performance. You've done the long months of training runs, made use of carb loading, and the oh-so-difficult pre-race rest period...now race day has arrived!
But your work doesn't end there. You need a plan to make sure your body has everything it needs to get over the finish line. The most important fuel for long runs and other endurance events is carbohydrates - this is your body's primary short-term energy source.
Other macros like fat, fibre and protein are not important just before or during a marathon, because they don't contribute to short term energy levels.
Normally, you have enough carbs to last for about 90 minutes of continuous, hard exercise. Carb loading before a marathon helps to up this capacity, however it is a very good idea to top up during your run as well, as this will make sure you don’t bonk or hit the wall.
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What is Maurten?
Maurten is a Swedish company which has developed what they describe as a game-changing hydrogel technology for energy gels and drink mixes. I’ve previously written a review of Maurten products, so read that for a more in-depth guide.
They suggest that regular gels and sports drink may be broken down too early in the stomach, but Maurten’s hydrogel format passes through the stomach smoothly, ready to be absorbed as glycogen into the liver and muscles.
For some people, especially runners, drinks and gels can cause stomach issues, as the body struggles to digest the higher than normal concentration of carbs it must suddenly consume whilst exercising.
Maurten's claim that their hydrogel technology can help with this process. When you consume their gels and drinks, the carbs are protected in a hydrogel formula which can be easily and quicklymoved out of your stomach and then absorbed into by your gut during exercises.
Previous research on hydrogels have been equivocal, but a study from 2022 suggested that the hydrogel formula can increase carbohydrate oxidation and reduce gastrointestinal problems in runners.
Whilst it’s not a definite, it does seem like their is some benefit to using hydrogels for running (however, it’s not the only option!). For transparency: I am not sponsored by or affiliated with Maurten, so I don’t get any kick back from this.
If you don't take my word for it, then you should definitely take legend Eliud Kipchoge's word! Eliud Kipchoge swears by it, and he seems to be doing pretty well…
Some of the products that Maurten currently has to offer
Your Marathon Fueling Plan: Using Maurten to Run a Marathon
My Maurten marathon plan breaks down how to use Maurten products over the course of a marathon as a fueling strategy.
I have laid out a couple of different options using different Maurten products, as well as given some general, complementary tips on staying fuelled during your race.
There is even a bonus section at the bottom covering pre-race nutrition, like breakfasts and snacks.
How to Fuel a Marathon: How Many Carbs Do You Need?
A good starting point for working out your Maurten fueling plan is figuring out how many carbs per hour you need to consume during your full marathon. 50g carbs per hour is a good option for most people to start with.
However, ultimately the amount you need and the amount you can tolerate is highly individual. Start with 50g, then increase or decrease accordingly. It is possible to train your gut to be able to absorb more, so you should practice during your training sessions and see how much you can handle.
You need to start fuelling early on and keep doing so throughout the race, long before you are hungry or tired. It takes a little while for the carbs that you consume to be absorbed and be ready to use for energy - if you are already tired, it's too late! I usually recommend about 15-20 minutes into the race.
You need to keep your glycogen stores topped up constantly, so eat or drink your Maurten product at regular intervals from the start of the race through to the finish line.
Your Marathon Nutrition Guide:
I have two possible Maurten marathon fueling plans; one using gels and one using Maurten drink mix. See which nutrition plan works best for you!
Option 1: Maurten Gel 100
Maurten Gel 100 is their classic energy gel. It contains glucose and fructose, encapsulated in the natural hydrogel that they suggest facilitates easy absorption. Each gel has 25g of carbs.
Working with the recommended 50g carbs per hour, you should take one Gel 100 every half an hour.
If you want to consume more carbs per hour, simply carry more gels and reduce the intervals between taking them. For example, if you want to take 75g carbs per hour, take 3 gels in an hour at 20 minute intervals.
Carry the gels on a running belt for easy access during the race. They are small and light, so this shouldn’t be a problem!
If you’re using this gel only option then it’s important to keep drinking fluids throughout the race to maintain hydration, so make sure to use the aid stations. See the section below for more info on hydration.
Option 2: Maurten Drink Mix 320
Maurten Drink Mix 320 contains maltodextrin and fructose in high amounts. Usually you would mix 500 ml water per sachet (which contains 80 g carbs). However, with this one of my fuel strategies, you mix all the carbs you need in a water bottle so you are carrying them all on you throughout the race.
This creates a highly concentrated energy drink, and the aim is to drink your concentrated mix along with water from the water stations to balance out the concentration.
Let me show you an example of how this might work:
Let's say you are aiming to finish your marathon in 4 hours, consuming 50g carbs per hour. This means you will need to consume around 200g carbs in total. There are 80g carbs per sachet of Maurten 320, so you will want to put 3 sachets in your water bottle.
Drink a fifth to a quarter of your bottle every hour, and balance it out with plain water. It is important to practice this technique as part of your training program, because the first time you do it, you won't necessarily know how much water you will need to balance it out and you need it to feel like second nature.
How much water you need will depend on what the concentration of your drink mix is and how much you’re aiming for per hour. As below, I recommend 300-400 mls per hour for most people, so you can work out how many ml contain your desired amount of carbs in your concentrated mix per hour and the nbalance that with water.
You will need to carry a water bottle on you to do this plan, and this running belt with water bottle is the one that I would recommend.
If you’ve got a question on this then let me know in the comments below.
Do I Need to Drink Water During a Marathon?
If you’ve hydrated well in the days before your marathon and at breakfast, then you shouldn't need electrolyte drinks or salt tablets during the race.
However, you should aim for as much fluid as you personally need, and I recommend between 300-400 ml per hour as a starting point. You can always scale that up or down depending on your personal preferences, how long you expect it to take and what the climate is like.
Naturally, it is not possible or beneficial to carry all the water you need with you. That's why there are aid stations along the route - make use of them!
The two caffeinated options you can choose from Maurten
Do I Need Caffeine to Run a Marathon?
Caffeine is super helpful when running a marathon. It is proven to have an enhanced performance effect.
You can take caffeine before the race, bearing in mind that caffeine levels in your blood peak at around 45 minutes after you consume it. The half life of caffeine is around 6-8 hours (the amount of time it takes for caffeine levels in your blood to halve).
This means that for most people, whether you take it directly before or during your marathon, it should still be in your blood in a reasonable concentration when you finish.
The two Maurten products I have mentioned also come in caffeinated versions, so if you want to use caffeine as well, just switch out the normal Maurten gels/drink mixes for the caffeine gels/drinks mixes.
You can calculate the appropriate dose of caffeine for you using your weight. You should take 1-3mg caffeine per kg of body weight.
For example, if you weigh 70 kilograms, you should take 70 - 210mg caffeine. Check the amount of caffeine in the Maurten product you are using and calculate accordingly.
This is also definitely something you are going to want to practice! Caffeine can have pretty strong laxative effects, so you need to know what your body can handle. Smaller doses of caffeine might be better for some people if they are particularly sensitive to it.
Bonus Section: Pre-marathon Breakfast and Snack!
What to eat the morning of the marathon? While this won't have a huge effect on your energy stores (carb loading in the days before will have sorted that out), it will help to top up your glycogen stores and make you feel good. You want to pick the right foods so that you don't experience any digestive issues during your marathon.
I recommend a light breakfast, with low amounts of fibre, fat and protein. Why not try some overnight oats, jam on toast or low fat rice pudding? If you want to go really light, just have a Maurten 320 drink mix.
Some athletes have a small snack like a gel before they start the marathon, and if you’ve practiced this and tolerated it then this is definitely a good option.
If you do, I would advise taking a Maurten 100 gel about 15 minutes before you start running.
FAQs
Do I recommend Maurten solid 225 for a marathon?
No! There's nothing wrong with the product itself, but solid foods are more likely to cause GI issues as they are harder to digest, particularly while running.
I have tried them while doing long endurance running training and found them hard both in terms of digestion and practically, when it comes to chewing on the go. Stick to gels and liquids!
How do you use Maurten during a marathon?
Take your recommended grams of carbs per hour in the form of Maurten gels or drink mixes, at regular intervals throughout the race. Balance this with plenty of plain water as described in the steps above.
When should I take Maurten gel before a race?
If you want to take Maurten gel before a race, I would recommend one gel 100 around 15 minutes before you start running. You'll have started to digest and absorb it by the start and it should peak as you're starting to become a bit more fatigued.
How many Maurten gels per hour?
Two Maurten gels per hour should work for the average marathon runner who needs 50g carbohydrates per hour. However, you should adjust according to how much you need during training and how much your body can process on the go.
How many gels do I need for a 4 hour marathon?
The average runner needs 8 gels for a 4 hour marathon. This is calculated on the basis that you need 50g carbohydrates per hour and Maurten gels contain 25g per sachet.
That's a wrap on my Maurten marathon plan! Good luck with your race plans! Check out the Maurten website for more information and to purchase any products you want to try. They also have their own Maurten fuel guide there (it’s not quite as detailed as mine ;) ).
