Energy gel without maltodextrin: why it matters and which are best
If you've spent any time reading energy gel labels, you've probably come across maltodextrin. It's in almost all of them. But a growing number of endurance athletes are actively avoiding it. Why? And what are the alternatives?
What is maltodextrin?
Maltodextrin is a processed carbohydrate typically derived from corn, wheat or potato starch. It's cheap, easy to produce, and has an extremely high glycaemic index — higher even than pure sugar. That's why it's so common in conventional energy gels: it delivers a fast energy spike and is easy to formulate at scale.
The problem is that spike is followed by a sharp drop in blood glucose. And mid-climb or at kilometre 35 of an ultra, that drop is very much felt.
Why maltodextrin can work against you
Beyond the sugar spike, maltodextrin has another issue: it can irritate the digestive tract during intense exercise. When you're running or cycling at high intensity, your digestive system is already under stress. Adding a highly processed carbohydrate can trigger bloating, cramps or even nausea — the last thing you need mid-race.
This is especially relevant during long efforts: trail runs over 3 hours, long cycling rides, or marathons. The longer the effort, the more pronounced the digestive impact of processed ingredients.
What to use instead of maltodextrin
Maltodextrin-free gels rely on more natural, gut-friendly carbohydrate sources:
- Rice syrup: slower-releasing carbohydrate, lower glucose spike, better digestive tolerance.
- Agave syrup: moderate glycaemic index, fructose-rich, good absorption when combined with glucose.
- Real fruit: provides carbohydrates along with micronutrients and natural antioxidants that support recovery.
- Dates or fruit puree: widely used in natural gels for their complete nutritional profile.
The key is combining glucose and fructose in a 2:1 ratio — this allows the body to absorb up to 90g of carbohydrates per hour without saturating intestinal transporters.
How to spot a maltodextrin-free gel
Read the ingredient list. If you see maltodextrin or any variant, the gel contains it. In natural gels, the first ingredients are typically natural syrups (rice, agave, date) and real fruit.
Terms like “100% natural”, “no additives” or “real ingredients” are good signs, though it's always worth checking the full list.
PICO FUEL gels: natural by design
At PICO FUEL we don't use maltodextrin. Ever. Our gels are made exclusively with rice syrup, agave syrup and real fruit — ingredients you'd recognise in any kitchen. The result: a 2:1 glucose-to-fructose ratio, between 41.8g and 47g of carbohydrates per sachet, and zero digestive issues during effort.
Three flavours: Raspberry + Lime, Mango + Passionfruit and Pineapple + Coconut. Each crafted by a chef-cyclist so that fuelling well during sport doesn't feel like a compromise.
The bottom line
Maltodextrin isn't poison, but if you have digestive sensitivity, tackle long efforts, or simply want to know what you're putting in your body, a maltodextrin-free gel is a smart choice. Your stomach will thank you at kilometre 40.
