Carbohydrate hydrogels. Yay or Nay?
What does Ironman’s new deal with Maurten hydrogels mean for you?
Just last week, Ironman announced their partnership with Maurten hydrogels, whereby Maurten gels will be the primary source of nutrition available on course at all races for the next 3 years.
This is quite a big deal because these hydrogels are different to your average carbohydrate gel/drink.
The hype around these hydrogels first started when Eliud Kipchoge used them during the world record setting marathon run in Berlin 2018. The hydrogels were subsequently used during the Nike Breaking 2 and Ineos 1:59 attempt. Based off those rapid times, they must work then? Well the jury is still out on that one.
Eliud Kipchoge consuming Maurten hydrogels in fluid form during the Ineos 1:59 attempt
So what are hydrogels?
Hydrogels are a normal carbohydrate source with the addition of alginate and pectin. Maurten gels are often made up of fructose and glucose/maltodextrin. When this carbohydrate is consumed, it enters the stomach where the low Ph stomach acid causes the alginate and pectin to react and encapsulate the carbohydrate. Cool fact, the stomach Ph is the equivalent to battery acid. This allows the carbohydrate easy passage from the stomach into the duodenum and then the small intestine. This results in reduced gut discomfort and enhanced rates of carbohydrate delivery to the muscle.
The diagram below explains the process in more detail.
Taken from King et al. (2020). Full reference at the bottom.
In simpler terms, imagine 16 year old you is heading to an over 18 nightclub. Now, without ID (normal carbohydrate), it might take you longer to get in (slower delivery of carbohydrate to the muscle) or might cause an argument with the bouncers (gut discomfort). Now imagine you have fake ID (hydrogel). The bouncer lets you into the club faster and with no hassle. Once inside the nightclub, you don’t need the ID anymore (the hydrogel sheds the alginate and pectin). You can get to the bar and party all night long.
Theoretically, hydrogels should be better than standard carbohydrate gels.
What does the research show?
This area of research is fairly new. The theory suggests that you should be able to consume more carbohydrate, allowing for greater rates of carbohydrate oxidation, reduced gut discomfort and improved performance.
King et al. (2020) have produced an excellent review of the current research assessing the effects of hydrogel consumption versus normal fructose +maltodextrin during 2-3 hours of exercise at low to moderate intensity exercise. They found no significant difference in total carbohydrate oxidation, exogenous carbohydrate oxidation, GI distress and performance between hydrogels and normal carbohydrate sources.
This doesn’t necessarily mean hydrogels are worse/same than normal sources of carbohydrate. Current research makes it difficult to apply the findings to real life. Considering middle distance and full distance triathlons last more than 4 hours, we don’t definitively know the effects of hydrogel consumption on long distance triathlon performance.
We also don’t know:
The best time to consume hydrogel’s
The correct amount to consume per hour
What happens when we consume it during high intensity exercise
What happens when we consume it in hot or hypoxic environments
A lot of questions still to be answered.
Regardless, Maurten hydrogels will be available for Ironman athletes on race day so you must be prepared to use them. Thus, we must do our own research during our training.
My recommendation’s for practice
Consume 30-50g hydrogel per hour during a low intensity training session longer than 2 hours (try for both bike and run). Slowly increase the total amount each week until you find your limit.
If this goes ok, consume the hydrogels during race pace efforts for both bike and run e.g. 15-30 min race pace efforts outdoors.
If that goes ok, consume them during a long duration bike (>3hrs)/ run (>90 mins) with the inclusion of race pace efforts.
If you’re planning on racing in a hot climate, ensure to test them out during hot conditions.
If you really want to test the difference between hydrogels and normal carbohydrate gels, you could use a real time glucose monitor alongside a metabolic analyser to assess blood glucose response, carbohydrate oxidation, GI distress and performance. The metabolic service is something I now offer.
A word of warning- The hydrogels are a bit more pricey than standard carb gels, so be smart when testing them out. You don’t want to blow through boxes of hydrogels for the craic!
Hopefully this gives you some insight on Maurten Hydrogels and guidance on how to use them.
Here’s hoping we’ll get some new research out soon.
King, A.J., Rowe, J.T. and Burke, L.M., 2020. Carbohydrate Hydrogel Products Do Not Improve Performance or Gastrointestinal Distress During Moderate-Intensity Endurance Exercise. International journal of sport nutrition and exercise metabolism, 30(5), pp.305-314.
