The further you run, the more your body needs carbohydrates — the currency of fueling. Properly fueling makes the difference between finishing your run strong or finishing empty — or not finishing at all. The ITRA community submitted questions to Maurten — Hydrogel Technology-based sports fuel that’s easy on the stomach — and Maurten’s nutritionists answered.

When is the best moment to start fueling during a race?

Race day fueling already starts in training. It’s important to replicate your fuel plan during training sessions to get your gut used to it before racing.

When it comes to racing, start preloading carbohydrates during the 48 hours prior to race day by consuming 1x Drink Mix 320 (80g carbs) and 1x Solid 160 (40g carbs) each day, in addition to eating higher carbohydrate-rich meals.

On the day of the race — 1-4 hours before — take in carbohydrates with:

1x Drink Mix 160 (40g) or 1 x Solid 160 (40g).

During the race, aim for 30-60 grams minimum of carbohydrates per hour. A few options to achieve this include:

1x Drink Mix 160 (40g),

2x Gel 100 (50g) or

1x Drink Mix 160 and 1 x Gel 100 (65g).

The Maurten sports fuel range is modular — athletes can pick and choose their preferred format and still get the right amount of carbohydrates per hour.

Are there any new flavors planned for the Solid C bars?

Your go-to fuel for the in-between moments, Maurten Solid bars are consumed as fuel for preloading or replenishing carbohydrates — usually before or after training or racing.

Currently, Maurten offers two Solid bar varieties with 40g of carbohydrates — Solid 160 and Solid C 160. Both oat- and rice-based bars, Solid 160 has more of a traditionally oaty taste while Solid C 160 contains cocoa for a different taste profile.

Maurten creates products based on research–driven development alongside athlete need and feedback — as opposed to merely expanding product selection just for variety. Your feedback has been noted and will contribute to continued research and development as Maurten strives to meet the evolving needs of athletes. 

What is the best nutrition strategy for a 50 km race for an amateur runner?

Fueling isn’t one-size-fits-all. It depends on a myriad of elements — including duration, intensity, fueling experience, weather, and logistics of the race. Training the gut with carbohydrate sports fuel allows runners to be able to consume more carbs and find the right fueling strategy that fits their needs. Knowing that carbohydrates can cause stomach issues for many runners, it’s even more important to test your fuel during long runs over 60 minutes and get your stomach used to it before race day.

For guidance on pre-loading carbohydrates before long-distance racing and how much to fuel per hour, check out the Maurten Fuel Guide for Ultra distance: 50-100 km/miles. With a race of this distance and intensity, it’s important to supplement your race day strategy with real food — be sure to consume carbohydrate-rich meals during the 48 hours leading up to race day. 

Are there any new Maurten products launching soon?

Every Maurten product starts with research and the needs of athletes — never variety for variety’s sake. New product details can’t be shared currently — but keep an eye on Maurten’s website and social channels for the latest updates. Sign up for the Maurten newsletter to be the first to know.

What products and fueling strategies would you recommend for 24-hour+ races?

When running a 24-hour+ race, it’s important to utilize Maurten as a foundation for carbohydrate fuel — refer to the Maurten Ultra Distance Fuel Guide as a basis for fueling before and during the race. Additionally, runners should consume real, calorie-dense food options every 3-4 hours as able — the body can tolerate this due to the lower intensity over a longer distance.

Assess the terrain and energy demands at different points of the course, as well as aid station offerings and options. Take the chance to fuel when the gradient is easier and the track is smoother underfoot. If needing to fuel when tackling uphill climbs, consume something that’s easy to swallow, sip, and maintain the right amount of carbohydrates per hour.

Aim to include a change in texture, flavor, and composition at aid stations to provide a reset for the body, break up the monotony of fueling, and support higher energy intake. Use caffeine products strategically to support performance in the latter stages of racing, particularly around highly technical terrain and sleep deprivation. 

Caffeine can help maintain alertness and reduce perceived effort during endurance efforts, limiting fatigue-related performance decline — though responses vary with body weight, habitual use, and dose (typically ~3-6mg/kg body weight). It is rapidly absorbed within 5–15 minutes, peaks at 45–90 minutes — with a half-life 180–300 minutes — and often works best when combined with carbohydrates.

How can I access your products outside Europe, specifically in the Middle East?

Maurten serves athletes around the world to enhance athletic performance in training and racing. To see if Maurten is available in your region, check the countries listed on maurten.com under Language & Market. For example, to find Maurten products in the Middle East, select United Arab Emirates — you’ll be redirected to a local web shop where you can order Maurten.

If you want to purchase from a physical location, use the Store Locator to find your nearest shop that carries Maurten products.

If your country is not listed on maurten.com, this means that Maurten is currently not available in this part of the world — we’re working on getting to you.
 

Save on fuel at maurten.com. 

ITRA subscribers get 10% off at maurten.com. Use the same email address you registered to ITRA with and select "Verify my email" at checkout. Excludes Bicarb System.