Nerd Clusters vs Maurten Gels – What’s Better for Fuelling Triathlon?

Can you really swap your Maurten Gels for a handful of Nerd Clusters and still smash your training and racing? Today, we’re diving into the ultimate endurance fuelling showdown—sports nutrition science vs. candy aisle convenience!

If you've ever wondered whether you need expensive sports nutrition products or if something like Nerd Clusters can do the job just as well, you’re in the right place. We’ll break down the carb content, sodium levels, gut comfort, practicality, and real-world performance of these two fuelling options—so you can make the best choice for your training and racing.

How This Conversation Started

This topic came up in the Triathlon Nutrition Academy community after athletes shared a reel of a doctor completing Ironman training and racing entirely on Nerd Clusters. Naturally, this sparked debate—can you actually fuel long-course triathlon with candy? Or is it just another social media trend with little science behind it?

As a Sports Dietitian with decades of experience fuelling endurance athletes, I want to break this down properly—because your fuelling strategy can make or break your race. Let’s get into it!

1. What Are Nerd Clusters & Maurten Gels?

Nerd Clusters

• A popular candy made of Nerds and chewy gummy centres.
• High in simple sugars (glucose + fructose)—key for endurance fuelling.
• First three ingredients: Corn Syrup, Sugar, Dextrose.
• Easily available, cheap ($6.20 AUD per 141g bag), and tastes great (fun factor!).

Maurten Gels

• Scientifically formulated sports nutrition gel using hydrogel technology.
• Contains 25g of carbs per gel, with a glucose-fructose 2:1 ratio.
• Designed for gut comfort—reduces GI distress compared to traditional gels.
• Most expensive gel on the market—cost can add up quickly.
• Episode 47 with Andy King explains hydrogel technology and its impact on endurance performance.

2. Nutritional Breakdown & Carb Comparison

• Carbs: Nerd Clusters provide more carbs per 40g than a Maurten Gel (34g vs. 25g).
• Sodium: Nerd Clusters contain some sodium (64mg per 40g), but less than Maurten (85mg per gel).
• Cost: Maurten is significantly more expensive.
• Structure & Practicality: Maurten offers a precise, controlled intake, whereas Nerd Clusters require portioning and additional planning.

3. Performance & Practicality in Triathlon

Nerd Clusters Pros & Cons

✅ Tastes great—fun and easy to eat for those who hate gels.
✅ Cheaper than sports nutrition products.
✅ Easily available—found in supermarkets, servos, and online.
❌ Hard to carry—can melt, get sticky, or be tricky to eat mid-race.
❌ Difficult to chew—especially when breathing hard on the bike or run.
❌ Sour and very sweet—flavour fatigue is a real thing!
❌ Unknown glucose:fructose ratio—you’d need to calculate this yourself.

Maurten Gels Pros & Cons

✅ Designed for endurance fuelling—2:1 glucose-fructose hydrogel.
✅ Precise carb dosing—easy to structure fuelling strategy.
✅ Potentially less GI distress—hydrogel tech may improve gut absorption.
✅ Portable & clean—single-serve packets for ease in training/racing.
✅ Neutral taste—helps prevent flavour fatigue.
❌ Expensive compared to candy alternatives.
❌ Texture can be off-putting for some athletes.

5. GI Comfort & Absorption: What’s Easier on the Gut?

• Maurten’s hydrogel technology forms a gel-like structure in the stomach, slowing digestion and potentially reducing gut distress.
• Nerd Clusters are pure sugar, which means quick digestion, but could lead to sugar crashes or GI distress.
• Individual tolerance matters—some triathletes may handle candy fine, while others won’t.

6. Which One Should You Choose for Training or Racing?

• Short sessions (<90 min): Nerd Clusters might work if paired with hydration.
• Long-course racing (Half & Full Ironman): A structured sports nutrition strategy is a better bet. Doesn’t have to be Maurten—there are cheaper options on the market.
• Personal preference & gut tolerance—trial in training before race day.
• Other candy/lollies as alternatives—Snakes, jelly beans, gummy bears—the world is your oyster when it comes to straight sugar alternatives to gels!
• Savoury fuelling options—If all this candy talk makes you feel sick, don’t worry! There are plenty of savoury options to fuel training and racing. Check out my Fuel Your Adventure recipe book for ideas!

7. Key Takeaways & Action Steps

While Nerd Clusters might be a fun, budget-friendly option, they’re not a complete solution for serious endurance fuelling.

✅ Try both options in training to see what works for you.
✅ Ensure fuel, sodium, and hydration needs are met if using Nerd Clusters.
✅ Think about ease of use in racing—practicality & logistics matter!
✅ Avoid trying new fuelling strategies on race day—test everything beforehand.

Join the Conversation!

Have you tried fuelling with Nerd Clusters? Let me know in the Dietitian Approved Crew Facebook group!

Need a science-backed fuelling plan? Check out my Triathlon Nutrition Kickstart Course - the best place to start fuelling like a triathlete! 🚀