Maurten Gels and Carbohydrate Fueling Guidelines

By Rachel Hannah RD - New Balance Elite Athlete

 

HYDROGEL BASED SPORTS FUEL - 25 GRAMS OF CARBOHYDRATE PER SERVING

The GEL100 is a hydrogel, e.g., a jelly-like material created by a cross-linked network (between alginate and calcium ions). About 99% of the content is water, glucose and fructose. Maurten uses 0.8:1-ratio between fructose:glucose, e.g., 11 grams fructose and 14 grams glucose. This is based on scientific research regarding carbohydrate guidelines during exercise and this ratio can allow for up to 100 grams per hour. The remaining ingredients are for the creation of the natural hydrogel. The gluconic acid we use is “consumed” during the maturation process and is used to liberate calcium ions from carbonate. Maurten uses glucose instead of maltodextrin because they have no preservatives. The pH in the product is 5.8 – above the teeth erosive cut-off.

  

Half Marathon Race Strategy
Goal Time	Pace (Min/Km)	Grams of Carbohydrate per Hour
Sub 1:15	3:33	72
Sub 1:30	4:16	60
Sub 1:45	5:00	51
Sub 2:00	5:40	45
Sub 2:15	6:24	40

 

Marathon Race Strategy
Goal Time	Pace (Min/Km)	Grams of Carbohydrate per Hour
Sub 2:30	3:33	76
Sub 3:00	4:16	63
Sub 3:30	5:00	54
Sub 4:00	5:40	47.5
Sub 4:30	6:24	42

* It is highly recommended to train/practice the nutrition strategy for competition to reduce the chances of gastrointestinal discomfort and increase the absorption ability of the intestine.

Scientific Carbohydrate Guidelines During Exercise

 

Carbohydrate ingestion during exercise should be personalized and consider the duration (and intensity) and should look at the amount and type of carbohydrate. Studies have shown that during exercise lasting approximately 1 hour in duration, a mouth rinse or small amounts of carbohydrate can result in a performance benefit. A single carbohydrate source can be utilized (oxidized) at rates up to approximately 60 g/hour and this is the recommendation for exercise that is more prolonged (2–3 hours). For ultra-endurance events, the recommendation is higher at approximately 90 g/hour. Carbohydrate ingested at such high ingestion rates must be multiple transportable carbohydrates (i.e., Glucose/Fructose) to allow high oxidation rates and prevent the accumulation of carbohydrate in the intestine. The source of the carbohydrate may be a liquid, semi-solid, or solid, and the recommendations may need to be adjusted downward when the absolute exercise intensity is low and thus carbohydrate oxidation rates are also low. These guidelines apply to most athletes, but they are highly dependent on the type and duration of activity. (Jeukendrup 2014).

Related:

The Benefits of Carbohydrate Intake During Endurance Running 

 

 

References:

1. Maurten Sport Nutritionist: Tobias Christensson
2. Jeukendrup, A.E. (2014). A Step Towards Personalized Sports Nutrition: Carbohydrate Intake During Exercise. Sports Med. 44 (1): 25-33.