Fueling trail runs with carbohydrates — the currency of fueling — is key during both training and racing to sustain performance. And the longer you’re out there, the more important fueling becomes. Just as you prepare your legs and lungs, you need to do the same with your gut.

In trail running there are multiple variables — weather, terrain, gradients, altitude, and remoteness. Steep and technical terrain can make it difficult to consume fuel while running — precise foot placement requires concentration and balance. On long and challenging runs, every fueling moment counts, but it can be easy to forget. Take every chance to fuel when the gradient is easier and the track is smoother underfoot.

Consuming fuel while running can put stress on the stomach. With Hydrogel Technology in Maurten Gels and Drink Mix, fueling for sports is made easier — enabling athletes to consume more carbohydrates per hour. Carbohydrates are encapsulated in a hydrogel, protecting them from breaking down too early in the stomach and transported to the intestines to be absorbed — minimizing potential stomach issues for runners.

By familiarizing yourself with the texture, taste, and sensations of hydrogel fuel in training, you’ll have one less surprise on race day.

Fuel guides for different distances

Short trail (15-21 km)
• Fuel 1-4 hours before the run — 1x Drink Mix 160 or 1x Solid C 160
• During warm-up 15-45 minutes before — 1x Gel 100 Caf 100, 1x Gel 100, or 1x Gel 160
• During the run — 1x Gel 100 at 6 km and 1x Gel 100 at 12 km or just 1x Gel 160 halfway through

Medium trail (21-42 km)
• Preload with carbs the day before — 1x Drink Mix 320 and 1x Solid 160
• 1-4 hours before the run — 1x Drink Mix 160 and 1x Solid 160
• During warm-up, 15 minutes before — 1x Gel 100 Caf 100, 1x Gel 160, or 1x Gel 100
• During the run, fuel with one of these combinations — 1x Gel 100 every 6k or 2x Gel 100 Caf 100 and 4x Gel 100 (6 gels total) or 4x Gel 160 every 8 km

Long trail (42-100 km)
• Preload with carbohydrates the day before — 1x Drink Mix 320 or 1x Solid 160
• About 1-4 hours pre-run — 1x Drink Mix 160 or 1x Solid 160
• During the run, aim for 30-60 grams of carbohydrates per hour. A few combinations to achieve this — 1x Drink Mix 160 = 40g; 2x Gel 100 = 50g; 1x Drink Mix 160 and 1x Gel 100 = 65g
• In hot, humid conditions remember to increase water intake.
• Reset taste buds every 3 hours with Maurten Solid.

Ultra-endurance (100+ km)
• Preload with carbohydrates the day before — 1x Drink Mix 320 or 1x Solid 160
• About 1-4 hours pre-run — 1x Drink Mix 160 or 1x Solid 160
• During the run, aim for 30-60 grams of carbohydrates per hour. A few combinations to achieve this — 1x Drink Mix 160 = 40g; 2x Gel 100 = 50g; 1x Drink Mix 160 and 1x Gel 100 = 65g
• In hot, humid conditions remember to increase water intake.
• Every 3 hours, fuel up with real, calorie-dense food options — your body can tolerate this due to the lower intensity over a longer distance.

Run with Maurten in Chamonix.

Visit the Maurten booth at Ultra-Trail Village in Chamonix 25-30 August — join shakeout runs with Maurten and brands like On and Satisfy in addition to education talks to fuel properly.

See the full schedule here.