Running a marathon is as much a nutrition challenge as it is a physical one. Even the best-trained runners can hit the wall if their fuelling strategy isn’t aligned with their level, pace and physiology.
And if you think that it’s all about getting as many carbs as you can before and during the race, you are wrong. It’s something you plan, it’s something you test, it’s something you master.
But how should you actually use Maurten products during a marathon? Let’s break it down by runner profile.
Understanding the Basics: Carbohydrates and the Marathon
During a marathon, your body relies heavily on carbohydrates to sustain pace and intensity. Glycogen stores are limited and typically depleted after 90–120 minutes of running.
Modern research suggests taking:
- 60–90 g of carbohydrates per hour for most runners
- Up to 100–200 g/h for well-trained athletes
Maurten products make these targets achievable due to their high carbohydrate density and excellent tolerance. In fact, Maurten has become a reference in endurance nutrition thanks to its Hydrogel Technology, allowing athletes to consume high amounts of carbohydrates with minimal gastrointestinal distress. Which, honestly, is a game-changer.
Beginner Marathon Runners
(First marathon or finish-oriented goal)
🎯 Goal
- Finish strong
- Avoid energy crashes
- Keep digestion simple
Recommended Intake
- 40–60 grams of carbohydrates per hour
Strategy Example (Maurten-based)
- Maurten Drink Mix 320
→ 500 ml in the 2 hours before the start
During the race
- 1 Maurten Gel 100 every 30 minutes
- Start fuelling early (after 20–25 min), not when fatigue appears
Optional caffeine
Add 1 Gel 100 Caf only if:
- Effort lasts more than 2 hours
- Caffeine has already been tested in training
Best timing: last third of the effort.
Why this works
Beginners often run at lower intensity, meaning carbohydrate oxidation is lower. A conservative intake reduces the risk of stomach issues while still preventing glycogen depletion.
Intermediate Runners
(Sub-4h or performance-focused finish)
🎯 Goal
- Maintain pace
- Delay fatigue
- Improve consistency
Recommended Intake
- 60–80 grams of carbohydrates per hour
Strategy Example (Maurten based)
Before the race
- Maurten Drink Mix 320
→ 500 ml in the 2 hours before the start
During the race
- 1 Maurten Gel every 25–30 minutes
- Mix Gel 100 and Gel 160 to reduce handling and packaging
Example
- 1× Gel 160 every 40 min, or
- 2× Gel 100 per hour
Caffeine strategy
- 1 Gel 100 Caf in the second half of the effort
- Optional second caffeine gel for races >3 hours
Why this works
At higher intensities, carbohydrate demand increases. Maurten’s hydrogel allows for higher intake without overwhelming the gut — a key advantage at this level.
Advanced/Competitive Runners
(Sub-3h, experienced marathoners, elite amateurs)
🎯 Objective
- Maximize performance
- Sustain high carbohydrate oxidation
- Minimize GI distress at race pace
Recommended Intake
- 90–100+ grams of carbohydrates per hour
Strategy Example (Maurten based)
Before the race
- Maurten Drink Mix 320
- Optional Maurten Gel 100 Caf 100 for caffeine-habituated athletes
During the race
- Combine Gel 160 + Gel 100
- Fuel consistently, not reactively
Example per hour
- 1× Gel 160
-
1× Gel 100
→ ~85 g carbs/hour
Advanced option
Replace one Gel 100 with Gel 100 Caf during:
- Late race stages
- High-intensity segments
- Moments of declining focus
Why this works
Elite-level pacing requires “aggressive” fuelling. Maurten’s glucose–fructose ratio and hydrogel structure enable absorption rates that traditional gels cannot match.
⚠️ Important: Caffeine should always be tested in training. This strategy requires prior gut training in long runs and race-pace efforts (key sessions).
Hydration & Sodium: Don’t Forget About It!
Proper hydration during a marathon is essential not only to replace fluid losses, but also to support carbohydrate absorption and energy delivery.
Water plays a key role in how carbohydrates are absorbed in the intestine, and consuming gels without sufficient fluid can increase the risk of gastrointestinal discomfort.
Maurten products are designed to work with water, allowing carbohydrates to pass efficiently through the stomach — but regular fluid intake remains critical, especially at race pace.
Sodium is equally important, as it helps maintain fluid balance and supports muscle and nerve function. During long efforts, drinking only water without enough sodium can lead to bloating, nausea, or cramping.
A simple strategy is to:
- Take small, regular sips of water at aid stations
- Pair each Maurten gel with water when possible
- You can rely on event-provided electrolytes if needed, but keep in mind that it’s preferable to test it before
💡 Avoid mixing Maurten gels with concentrated sports drinks unless you are well adapted to it.
Train Your Nutrition Strategy
No matter your level:
- Never try a new fuelling plan on race day
- Practice your Maurten strategy during long runs and race-pace efforts
- Gradually increase carbohydrate intake over weeks
Nutrition is trainable — just like endurance.
Final Thoughts
There is no single “perfect” marathon nutrition strategy. There are levels, contexts, and individual responses. Maurten offers a flexible system that can be adapted from first-time marathoners to elite athletes — provided it’s used intelligently.
Fuel smart. Train your gut. Perform at your best.
That’s how you cross the finish line strong.