Energy gel without maltodextrin: why it matters and which are the 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 alternatives exist?

What is maltodextrin

Maltodextrin is a processed carbohydrate typically extracted from corn, wheat or potato. It's cheap, easy to produce and has a very high glycaemic index, even higher than pure sugar. That's why it's used so widely 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, gas or even nausea: exactly what you don't 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 use more natural, gut-friendly carbohydrate sources:

• Rice syrup: more gradual carbohydrate release, lower glucose spike, better digestive tolerance.
• Agave syrup: moderate glycaemic index, fructose-rich, good absorption when combined with glucose.
• Real fruit: provides carbohydrates, its own fructose and real flavour.
• Dates or fruit purée: widely used in natural gels for their complete nutritional profile.

The key is combining glucose and fructose in a 2:1 ratio. This combination allows absorption of 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 our carbohydrate base is rice syrup and agave syrup, paired with real fruit (or caramel, in the Salted Caramel) and a pinch of pink Himalayan salt. The result: 42 to 47 g of carbohydrates per gel, around 300 mg of sodium and an ingredient list you understand at first glance. Only the Pineapple + Coconut contains a tiny amount (less than 1%) of organic tapioca maltodextrin, and we'd rather tell you.

Four flavours: Raspberry + Lemon, Mango + Passion Fruit, Pineapple + Coconut and Salted Caramel. Each designed by a chef-cyclist so that fuelling well during sport doesn't have to be a sacrifice.

Try all 4 flavours in the Tasting Pack →

Conclusion

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.