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Home / The Fuel Guides / Marathon

Marathon

Based on five (GEL160) to seven (GEL100) GELs in total - or 175-200g of carbohydrate:

Sub2:30 = 3:33 min/km = 70-80 g/h = 1x every 20 min
Sub3:00 = 4:16 min/km = 58-67 g/h = 1x every 25 min
Sub3:30 = 4:59 min/km = 50-57 g/h = 1x every 30 min
Sub4:00 = 5:40 min/km = 44-50 g/h = 1x every 35 min
Sub4:30 = 6:24 min/km = 39-44 g/h = 1x every 40 min

Timing splits with fueling How to fuel Download the guide

Preloading
The day before

1 x Drink Mix 320 and
1 x Solid 160

Pre-race
1–4 hours before

1 x Drink Mix 160 and
1 x Solid 160

Maurten recommends:

Warm-up: Gel 100 Caf 100 or Gel 160​ or Gel 100

Why should I use sports nutrition with Caffeine?​
What’s the difference between Maurten Gel 100 and Gel 160?

During warm-up
15 min before

1 x Gel 100 Caf 100 or
1 x Gel 160 or
1 x Gel 100

Maurten recommends:

Either: 1 Gel 100 every 6k or 4 x GEL 160

Why should I use sports nutrition with caffeine?
What’s the difference between Maurten Gel 100 and Gel 160?

During the race
Six Gels, one every 6k

Different options.

6 x Gel 100 or
2 x Gel 100 Caf 100 and 4 x Gel 100 or
4 x Gel 160

Favourite products

Gel 100

$45.00 (12 servings) $9.38 / 100g

This is the Gel. Each serving contains 25 grams of energy – capsulated in a hydrogel. No colorants or preservatives. Each box contains 12 servings.

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Gel 100 Caf 100

$52.00 (12 servings) $10.83 / 100g

Maurten Gel 100 Caf 100 encapsulates 25 grams of carbohydrates and 100 mg of caffeine in patented Hydrogel Technology. Built with just 7 ingredients — no added colors,...

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How to fuel

The Fuel Guides are invaluable resources for athletes seeking to optimize their performance. Packed with scientific insights and practical recommendations, these guides empower athletes to fuel their bodies effectively and maximize their endurance during training and competition.

Read more