MAURTEN: HOW TO USE

A nutritional plan can be the difference between winning, losing – or not finishing at all. If you get the nutrition right, you’ll avoid: running out of fuel, becoming progressively dehydrated, and suffering from gastrointestinal discomfort.

However, developing a nutritional strategy for races or key sessions is complex. Everyone is different – and the carbohydrate absorption and metabolizing rate varies between individuals. We’ve developed general guidelines on how to use Maurten Sports Fuel, based on our own findings and scientific literature.

Maurten Carbo-guidelines

DURATION <1 HOUR

For 60 min (or less) sessions, the suggested intake is up to 40 grams of carbohydrates at the start of your performance.

DURATION <2 HOURS

For sessions less than 2 hours, the recommended intake is about 30 – 60 grams of carbohydrates per hour.

DURATION >2 HOURS

For sessions lasting longer than 2 hours, you should aim to intake about 80 - 100 grams of carbohydrates every hour while performing.

EXAMPLE:

Equals to:
1 X Drink Mix 160 or
2 X GEL 100

EXAMPLE:

Equals to:
1 X Drink Mix 160 or
2-3 X GEL 100

EXAMPLE:

Equals to:
1 X Drink Mix 320 or
2 X Drink Mix 160 or
3-4 X GEL 100

GEL 100 CAF 100: HYDROGEL FUEL WITH CAFFEINE

Caffeine absorption and metabolizing rate varies between individuals. There are two key factors that are important to take into account: 1) your body weight and 2) if you’re used to caffeine. Science suggests an intake of 3 mg of caffeine per kilogram body mass, to aid performance. Again, it’s highly individual. We’ve developed general guidelines on how to use the GEL 100 CAF 100. Learn more here.

Carbo-loading

Maurten can also be used as a carbo-loading before a key session or competition. An easy way is to drink one Drink Mix 320 the day before a race.

Recovery

After a race or a hard training session, the body needs carbohydrates to recover fuel stores. Our suggestion is to consume one Drink Mix 320 within 30 minutes after the session has ended.

REMEMBER:

These guidelines are simplified and should only be used as a rule of thumb. Always keep in mind that there's no point of pushing your carbohydrate intake. You can never compensate for training and overconsumption won't help you.

For more information or questions, please check our FAQs or contact us at help@maurten.com.

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