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The Fuel Guides

You know what works — you can feel it.

A wake-up call. An instruction. A prompt. A cue for athletes to pause. To question what they’re being told. To turn down the noise and listen to themselves. Don’t trust the claims. Don’t trust the opinions.

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How to fuel

Fuel Guides are written for specific sessions — to maximize the adaptations from carefully structured training. Single sessions often represent stepping stones and incremental progress on a longer journey towards a goal...

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Instructions / FAQs

Knowing how to prepare and use your Maurten products is important. To optimize performance and palatability, the Hydrogel Technology should be prepared under precise conditions.

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How to use the Bicarb System

The Maurten Bicarb System is an advanced fuel for high-intensity training and racing. It is designed to be consumed 1.5-2 hours before exercise — priming the body to cope better with rising muscle acidity during anaerobic efforts.

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The following guidelines outline fueling strategies for common training sessions and race plans. A fuel guide is highly personal. Use this information as reference only to fuel your training and racing better.

Sports fuel is supported by science and works alongside real food — not as a replacement. Some Fuel Guides — longer or more intense — rely heavily on the specific composition of sports nutrition. Others less so.

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Guides: 37

Sport:
Session type:
Cycling

Road

 Cycling

Long ride

 Cycling

Ultra cycling

 Cycling

Easy/Recovery

 Cycling

Flemish Classics

 Cycling

Ardennes Classics

 Cycling

Sprint specific

 Cycling

Long climb

 Cycling

Over/Under intervals

 Cycling

40/20s intervals

 Cycling

VO2 Max intervals

 Cycling

Sweetspot training

 Cycling

FTP test

 Running

Marathon

 Running

Ultra distance

 Running

5-10 km

 Running

Half marathon

 Running

Easy/Recovery

 Running

Long run

 Running

Tempo

 Running

Uphill

 Running

Fartlek

 Running

Progressive Long Run

 Running

Threshold or tempo intervals

 Running

VO2 Max

 Running

Lactate tolerance

 Running

Hill repeats

 Running

Time trials

 Running

Sprints

 Triathlon

Long (140.6 mi)

 Triathlon

Sprint distance

 Triathlon

Olympic distance

 Triathlon

Middle (70.3 mi)

 Triathlon

Middle (100 km)

 Triathlon

Swimming Easy/Recovery

 Triathlon

Swimming 60-90 min

 Triathlon

Swimming >90 min