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Clear and detailed nutrition strategy over IM distance with Maurten? Also, Maurten doesn't provide recovery products. What's your "Rego" integration?

I aim for around 400 calories an hour during a race, and take in only liquid forms such as drink powders and gels. Before the race, I make sure to be topped up on proteins, carbs and fats. I work more on feel than scientific measurements and use data from Supersapiens patches to confirm my suspicions.
 
Transcript: "Hey, Ricardo. So clear and detailed for me is always very, very tricky because I think one of the things that works the best for me is being flexible on race day in terms of taking how much I can. I aim for about 400 calories an hour. But it's very, very hard to measure that out because you never know how much you're actually sipping. The gel-- there is 100 calories in a Maurten Gel, but am I taking the whole gel? Definitely not. I'm probably at very best getting 90% because of the rest that's still stuck in the packet you can't get out, and just very little details that are all around that you kind of need to realize what you're doing is very much a roundabout way. So for me, clear and detailed, I can only tell you that the only thing I take in is in a liquid form during an ironman, half ironman, definitely so. So it's definitely only having drink powders and gels. That is also something, of course, that is very, very sweet and basically pushes my palate to the limit, even though Maurten being flavor neutral still has that sweetness to it. And before the race, I make sure that I'm definitely topped up on all three nutrients, so that's proteins, carbs, and fats. There are no supplements as such that I race on particularly. I have worked with BCAA in the past and protein powders and all these kind of things, but I have genuinely found there to be no particular benefit. I'm not as scientific as other athletes out there. I definitely work much more on feel, and the feel is very, very important to me. And that's why I don't actually write out what I want to do. I just know I need to take about two gels an hour. If I have my drink powder with me, then that works roughly to be about 400 plus/minus 50 calories an hour, and I take it from there. And then, still, even on the run, I very much try and listen to the hunger sensations I get. Of course, these days, I can measure it better with a Supersapiens patch and actually confirm my suspicions with data, which has proved to be quite valuable because it's not actually always on. But then it's still very much consume to feel kind of deal."
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Expert

Jan Frodeno

🇩🇪 All - Olympic 🥇 & 5x IM World Champ
Hey, Ricardo. So clear and detailed for me is always very, very tricky because I think one of the things that works the best for me is being flexible on race day in terms of taking how much I can. I aim for about 400 calories an hour. But it's very, very hard to measure that out because you never know how much you're actually sipping. The gel-- there is 100 calories in a Maurten Gel, but am I taking the whole gel? Definitely not. I'm probably at very best getting 90% because of the rest that's still stuck in the packet you can't get out, and just very little details that are all around that you kind of need to realize what you're doing is very much a roundabout way. So for me, clear and detailed, I can only tell you that the only thing I take in is in a liquid form during an ironman, half ironman, definitely so. So it's definitely only having drink powders and gels. That is also something, of course, that is very, very sweet and basically pushes my palate to the limit, even though Maurten being flavor neutral still has that sweetness to it. And before the race, I make sure that I'm definitely topped up on all three nutrients, so that's proteins, carbs, and fats. There are no supplements as such that I race on particularly. I have worked with BCAA in the past and protein powders and all these kind of things, but I have genuinely found there to be no particular benefit. I'm not as scientific as other athletes out there. I definitely work much more on feel, and the feel is very, very important to me. And that's why I don't actually write out what I want to do. I just know I need to take about two gels an hour. If I have my drink powder with me, then that works roughly to be about 400 plus/minus 50 calories an hour, and I take it from there. And then, still, even on the run, I very much try and listen to the hunger sensations I get. Of course, these days, I can measure it better with a Supersapiens patch and actually confirm my suspicions with data, which has proved to be quite valuable because it's not actually always on. But then it's still very much consume to feel kind of deal.