Nail the basics

Fuel Guides are written for athletes who already have a basic understanding of nutrition and the role of real food. Maurten products are not a replacement to real food, they are an extension, supported by science to meet the demands of endurance sport — before, during and after. Where possible athletes should stick to normal eating patterns with real food. As with all elements of training, in the long-term, consistency matters. Consider a visit to a sports dietician to check if you have got the basics nailed.

Dare to adjust

Fuel Guides are a starting point, but we are all different. Individual training and nutrition needs are highly nuanced — one size does not fit all. Body composition, sweat rate, climate, type of sport, training status, intensity and tolerance will all vary from one person to the next. And then it’s important to understand an individual’s sensitivity to ingredients such as caffeine as well. A Fuel Guide can be adjusted to suit your needs — to optimize the session — so that it delivers the right outcomes at that moment in the training journey.

Same session, different exertion

Each Fuel Guide represents a training session. The experience of that session will be different depending on the relative fitness and form of the individual. For example, an elite runner (RPE 8-9) could be above anaerobic threshold with a session of 5x5 minutes at 10k pace. For a different runner (RPE 6) — perhaps someone aiming for a 60-minute 10k race — 5x5 minutes would be a moderate, sub-threshold effort.

Training recommendations

Fuel is not only for race day. 3 reasons why athletes should implement a Maurten fuel strategy into their training:

Control the controllable

The training period is when you get to know your body. When you learn what it’s capable of. It’s a process of working out the best way to race. Test and experiment in training to understand how your body responds to different circumstances, intensities and durations. Then bring that all together on the start line.

It’s a simple mantra — what you do in training is what you do in the race. Test your race day protocol. The simplest trick is to mirror the race timings and plan your training nutrition around the on-course fuel stations — our Long Run fuel guide is a perfect example of this.

Tired, not empty

Recovery starts before you finish a session. Maintain a fueling strategy to the end of training so that you don’t finish in a depleted state. With training complete, it’s then time for rapid rehydration and replenishment of glycogen stores. Feeling tired is appropriate. Feeling empty is not. To get the best out of the next session, recovering properly is vital — our Training Guides will help you optimise your hard training sessions.

Do you want to finish or perform?

Science has shown that training our guts with certain amounts of sports nutrition decreases the likelihood of gastrointestinal distress on race day. GI discomfort is a significant inhibitor to performance. By fueling training with the right amount of carbohydrates per hour our bodies can adapt and get used to it.


To fuel your racing and training better it helps to have some general training and nutrition knowledge. Understanding what a session means will help to optimize fueling — improving both in-session performance and recovery.

How to combine products

Evidence-based carbohydrate guidelines

Muscle glycogen and blood glucose are the primary sources of energy for contracting muscles. An optimal dietary carbohydrate intake enhances recovery and optimizes glycogen stores for the next session.

3 – 12 g/kg

Daily or habitual carbohydrate requirements

Daily energy expenditure is unique to each athlete. It should consider total load, training volume, intensity and body composition. And should include pre-, during, and post-training intake.

1 – 4 g/kg
1 – 4 h prior

Pre-event/training carbohydrate requirements

Glycogen stores in the body are limited. Pre-event nutrition strategies aim to optimize glycogen stores for the work required.

Where possible, athletes should avoid foods or meals with high-fat, protein, and fiber.

30 – 90 g/hour

During event or training carbohydrate requirements

Depleted glycogen stores can result in underperformance. Glycogen stores will last 60-90 min during high-intensity exercise, and up to 120-180 min for moderate intensity. Fueling during training and racing is important — but the amount depends on duration, logistics, and tolerability.

1 g/kg per hour
for 4 hours

Post-event or training carbohydrate requirements

An aggressive refueling strategy is only necessary during intense training periods — when there is less than eight hours between two demanding sessions. Regular snacking with compact, high-glycemic index carbohydrate foods within 30 min are recommended.