By Ethan BrooksMaurten Energy Gels 100 are a carbohydrate gel built around a specific ratio of fast and slower-absorbing sugars, and they are designed to be taken at a steady rate during long efforts. This guide walks you through how the gel works, how to plan your intake for a marathon or half marathon, how to train your gut to tolerate it, and what to do on race day. By the end, you will have a concrete fueling plan you can test on your long runs.
The gel is marketed by Maurten, a Swedish sports nutrition brand, and it is one of several products in the category. If you are still deciding which gel type suits you, our overview of 9 Best Energy Gels for Runners of 2026 compares a range of options.
Shopping for one? See our guide: Honey Stinger Energy Gels: 8 Best Options for Marathon Fueling (2026).
What Maurten Energy Gels 100 Contain and How They Work
Maurten’s gels use a hydrogel-based carbohydrate system. The company states that the carbohydrates are encapsulated in a gel matrix that is intended to reduce stomach load compared with simple sugar solutions. Manufacturers describe the 100 version as carrying roughly 100 calories and about 25 grams of carbohydrate per serving, though you should always check the current packaging, since formulas can change.
The practical point for you is this: the product is meant to deliver a high rate of carbohydrate per gram while staying gentle on the stomach, which is why it is popular with runners who struggle with conventional gels. It does not replace the need to practice. Every gel behaves a little differently in different bodies.
Step 1: Calculate Your Target Carbohydrate Intake
Most endurance guidance for events longer than about 90 minutes suggests taking in roughly 30 to 60 grams of carbohydrate per hour. Runners who have trained their gut specifically for higher intakes sometimes go above 60 grams per hour, but you should build up to that gradually.
To work out your plan:
- Estimate your race finish time. For a marathon, use your recent race or training pace to project a realistic finish.
- Decide on a starting intake, typically 30 to 45 grams per hour for most runners.
- Divide the hourly target by the carbohydrate content per gel to get gels per hour.
- Round to a practical interval, such as one gel every 30 to 40 minutes.
For example, if the gel provides 25 grams of carbohydrate and your target is 45 grams per hour, you need about 1.8 gels per hour, or roughly one gel every 33 minutes. Your exact numbers should be checked against the label on the packaging you buy.
Step 2: Build a Gut Training Progression
The most common reason runners have a bad race with any gel is that they never practiced with it. Gut training is the process of gradually increasing carbohydrate intake during training runs so your digestive system adapts.
| Training Phase | Target Intake (per hour) | Where to Practice |
|---|---|---|
| Weeks 1–3 | 20–30 g | Long runs over 75 minutes |
| Weeks 4–6 | 30–45 g | Long runs and tempo sessions |
| Weeks 7–10 | 45–60 g | Key long runs, including one race-pace session |
| Final 2 weeks | Race-day plan | Simulate race-day timing and fluid |
Take the first gel at the planned time, not when you feel low. Record how you felt about 10 to 20 minutes later. If you notice bloating, cramping, or urgency, drop back one step and try again in a week.
Step 3: Plan Your Fluid and Electrolyte Intake
Gels are carbohydrate, not hydration. Most runners need to take them with water, and some benefit from a sodium-containing drink, especially in warm conditions. Manufacturers generally advise taking gels with water to help absorption.
A common approach is to take a gel with a few sips of water, about 100 to 150 milliliters, and then continue drinking at aid stations on a schedule that matches your sweat rate. If you are unsure of your sweat rate, weigh yourself before and after a one-hour run, adjusting for fluid consumed. Consult a sports dietitian or physician if you have a medical condition affecting fluid or electrolyte balance.
Step 4: Set Up Your Race-Day Fueling Schedule
Write your schedule on a pace band or in a notes app you can glance at. A typical marathon plan might look like this:
- Breakfast two to three hours before the start, familiar and low in fiber.
- First gel at around 40 to 45 minutes into the race, after you have settled into pace.
- Subsequent gels every 30 to 40 minutes, with water at aid stations.
- Last gel no later than about 10 to 15 minutes before the finish, so it has time to be absorbed and you are not sprinting on a full stomach.
Carrying Gels Versus Using Course Supplies
Many runners carry their own gels because they cannot count on the brand being offered on course. If you plan to carry them, a small belt or a pair of running shorts with pockets works well. Do not rely on a gel type you have never tested.
Step 5: Adjust for Heat, Hills and Your Own Response
Heat and terrain change how your body uses carbohydrate. In hot conditions, you may need more fluid and sodium but not necessarily more gel. On hilly courses, your effort varies, which can alter how quickly you burn through glycogen. Stay flexible, and keep your plan as a baseline rather than a rule.
Common Mistakes
- Trying a new gel for the first time on race day.
- Taking gels too late, after you already feel depleted.
- Skipping water with gels, which can cause stomach discomfort for some runners.
- Assuming more is always better. Exceeding what your gut can handle often hurts more than it helps.
- Ignoring your own feedback. Keep a training log of intake and symptoms.
Tips for Better Results
- Test your exact race-day gel during at least two long runs before the event.
- Practice with the same water temperature and carrying method you plan to use.
- Read the current packaging for calorie and carbohydrate figures, since they may differ from older listings.
- Keep a few spare gels in your bag in case of a dropped or damaged pack.
For more on timing, see When to Take Energy Gels: A Marathoner's Timing Guide, which covers how to space intake across the full distance.
Recommended gear
A few items can make your fueling plan easier to carry out.
- Race belt with gel loops: A slim belt keeps gels accessible without bouncing. View on Amazon
- Soft flask handheld: Useful for sipping water alongside gels on long training runs. View on Amazon
- Digital kitchen scale: Helpful for weighing yourself before and after runs to estimate sweat loss. View on Amazon
For a broader look at gel options that other runners use, you can also read Top 8 Natural Energy Gels for Running Worth Considering in 2026.
FAQ
How many Maurten Energy Gels 100 should I take in a marathon?
Most marathoners take between four and six gels across the race, depending on finish time and their carbohydrate target. Calculate your number using the per-gel carbohydrate figure on the current label.
Should I take Maurten gels with water?
Manufacturers generally recommend taking gels with water. Many runners find this helps with swallowing and absorption, though individual preferences vary.
When should I take my first gel in a marathon?
A common starting point is around 40 to 45 minutes into the race, once you have settled into your goal pace. Adjust based on your training experience.
Can I use Maurten gels for a half marathon?
Many runners do not need gels for a half marathon, but some take one or two during the race, especially if they are running hard. Check your plan against the time of your race.
What if a gel upsets my stomach?
Reduce your intake, take the gel with more water, or switch to a lower-frequency schedule. If symptoms persist, consult a sports dietitian or physician.
Do I need to train my gut before using these gels?
Yes. Gut training over several weeks is the most reliable way to avoid problems on race day.
Are there alternatives to gels?
Yes, including chews, drinks and real food. Our article on Alternative to Energy Gels: 8 Fueling Options That Work for Marathoners covers the main options.
Conclusion
Maurten Energy Gels 100 can be a useful part of your marathon fueling plan when you use them deliberately. Calculate your hourly carbohydrate target, build your gut tolerance over several weeks, and rehearse your exact race-day schedule before the event. Consult a qualified professional if you have digestive or medical concerns.
Related reading
- When to Take Energy Gels During Half Marathon: A Step-by-Step Timing Guide
- Top 8 Whole Foods Energy Gels Worth Considering in 2026
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About Ethan Brooks
Ethan Brooks is part of our editorial team and reviews and edits our marathon & half-marathon guides, checking product details against manufacturer specifications and owner feedback.
