The so-called hydrogel is the new trend in marathon running.
After marathon runners long relied primarily on carbohydrate gels (energy gels), the trend is increasingly moving toward hydrogels. The main driver behind this trend is the company Maurten, which also supplied Eliud Kipchoge with hydrogel on his way to the first sub-two-hour marathon.
What is a Hydrogel?
Basically, hydrogel (biopolymer matrix) is a subgroup of traditional energy gels or carbohydrate gels, as commonly used in endurance sports.
However, traditional gels mostly consist of a syrup mixture with carbohydrates, flavor enhancers, and water. This is not the case with Maurten's hydrogel. Their specially developed fructose-glucose ratio of 0.8 to 1 is intended to allow the intake of up to 100 grams of carbohydrates per hour without causing stomach issues. The gel contains almost exclusively glucose (35 %), fructose (30 %), and water (30 %). There are no artificial colorings or preservatives, and the hydrogel is vegan.
Advantages of Hydrogels
1) Increased Performance During Long Endurance Efforts
This is demonstrated not only by the records of numerous world-class runners who actually consumed Maurten Hydrogel 100, but also by an independent British study at the University of Leeds. In a study of 11 subjects, a 2.1 percent higher performance was observed compared to traditional energy gels. Compared to a placebo test (without carbohydrate intake), performance improved by up to 7.6 percent.
In the study, athletes ran three 120-minute steady-state training sessions (about 68 % of VO2max), around or slightly below the anaerobic threshold (half-marathon to marathon pace). Each session was followed by a 5-kilometer timed run. During the run with hydrogel, athletes were two percent faster than with traditional carbohydrate gels and seven percent faster than with a placebo product without carbohydrates (Source: ResearchGate).
Of course, the study with only eleven participants is limited in significance. Nevertheless, it demonstrated that the same athletes improved their performance by two percent with hydrogel compared to traditional energy gels. This roughly aligns with the percentage improvements in marathon world records in recent years, although carbon running shoes also played a major role.
2) High Carbohydrate Intake
Up to 100 grams of carbohydrates per hour are possible with a hydrogel. This allows a well-trained marathon runner to complete a marathon comfortably, provided they start the race with fully loaded glycogen stores and only consume hydrogel in combination with fluids during the race.
The "man with the hammer" does not stand a chance in this case.
3) Good Tolerability
It is possible to supply enough energy with other sports products to complete a marathon without performance decline. However, carbohydrate gels have historically had a poor reputation for tolerability. The mixture of fructose, maltodextrin, and sodium often stresses the stomach more than the glucose-fructose-water trio found in hydrogel.
Maurten also offers a second product, Maurten Drink Mix 320, which delivers 80 grams of carbohydrates in 500 ml of water (calcium content should be under 40 mg/l). The drink instantly forms hydrogel when it contacts stomach acid. Thanks to additional plant-based components, the hydrogel is quickly transported to the intestines, where carbohydrates, water, and salts are absorbed. This prevents stomach problems during the marathon.
4) Easy to Transport
This advantage naturally applies to other gels as well. Energy gels are small and lightweight, so they can easily be carried during the marathon.
5) No Artificial Preservatives
Maurten's Gel 100 contains no artificial colors, preservatives, or flavorings. The vegan, lactose-free, and gluten-free gel consists of only six natural ingredients. Fewer ingredients also reduce the likelihood of stomach issues during exercise.
6) Intake Without Fluids
Because hydrogel already contains 30 percent water, 212.5 mg of salt per gel, and has high stomach tolerability due to its natural ingredients, it can be consumed without additional fluids. This is a significant difference from traditional energy gels, which are often recommended only with fluids.
Hydrogel Strategy for the Marathon
Every five kilometers, a few sips of the Maurten drink (Maurten Drink Mix 320) should be taken. 100 - 150 ml per aid station is sufficient. From half-marathon distance or toward the end of the race, Hydrogel 100 (caffeine or flavor-neutral) can also be used.
This was generally observed among elite marathon runners in recent years.
Note: Other manufacturers now also offer hydrogels. While Nike pioneered carbon running shoes, Maurten launched the first hydrogel product that became established. Alternatives are available from PowerBar and Peeroton with PowerBar Powergel Hydro and Peeroton Hydrogel.
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