Fueling is a race day essential — but it’s in training when you plan, experiment, and get used to your race day fuel. Just as you prepare your legs and lungs, you need to do the same with your gut. The further you run, the more your body needs carbohydrates — the currency of fueling.
Carbohydrates — the currency of fueling
High carbohydrate intake is proven to correlate with better performance. By fueling different tempos and intensities, your body adapts quicker to becoming a half marathon runner and tolerating more carbohydrates. Not only do they provide fuel for your muscles, but they also help maintain blood sugar levels — preventing energy dips and increased fatigue. As the primary fuel source for optimal brain function, not consuming enough carbohydrates could even lead to impaired focus.
Finish each session strong
Carbohydrates also help you recover faster. During long runs, carbohydrate intake helps reduce muscle protein breakdown. Less muscle damage after a session means you’ll be able to more consistently train and feel refreshed for your next run. As recovery already starts before you finish a session, it’s important to maintain a fueling strategy to the end of training so that you don’t finish in a depleted state. Finishing your training feeling empty can negatively impact future sessions.
Fueling with hydrogel
Sports science suggests that consuming 60-90g of carbohydrates per hour is optimal for longer endurance efforts. But taking in a high amount of carbohydrates during exercise can also cause stomach issues for many athletes — meaning you need to practice carbohydrate intake during training.
With Hydrogel Technology in Maurten Gels and Drink Mix, fueling for sports is made easier, enabling athletes to consume more carbohydrates per hour. Made with two key ingredients — alginate and pectin — a protective hydrogel structure is created. It acts like a sponge, encapsulating carbohydrates and carrying them through the stomach to the intestine, where the hydrogel dissolves and the carbohydrates are absorbed. There are no added colors, flavors, or preservatives — only what’s needed to aid you when training or racing.
When rehydrating, the uncomfortable feeling of liquid sloshing in the stomach while running can have consequences on performance. Hydrogel Technology reduces that sensation — when consuming Drink Mix, the liquid becomes a hydrogel upon contact with stomach acid. Providing both hydration and carbohydrates without the feeling of a belly full of water, many elite runners have dubbed it “the disappearing drink”.
When it comes to race day, there are multiple variables — weather, gradients, adrenaline. By familiarizing yourself with the texture, taste, and sensations of hydrogel fuel in training, you’ll have one less surprise on race day.
