Ethan BrooksBy Ethan Brooks

Updated November 2026

Maltodextrin in energy gels is a processed carbohydrate made from starch, and it is there because it delivers fast, steady energy with less sweetness and lower osmolality than plain sugar. Most gels use it alongside fructose or glucose to help you absorb more carbohydrate per hour without a stomach-churning concentration of sugar.

Why gel makers use maltodextrin

Your muscles run on carbohydrate during sustained efforts longer than about 90 minutes, and the rate at which you can absorb it sets a practical ceiling on your fueling. Glucose and sucrose are absorbed well, but at high concentrations they draw water into the gut and slow emptying. Maltodextrin is a chain of glucose molecules, so it is broken down into glucose in the small intestine, yet it contributes far less to the sugar concentration that makes a gel taste cloying. That combination is why it shows up so often in gel formulas.

Maltodextrin also gives gel manufacturers texture control. It thickens the gel, carries flavor, and helps keep the product from turning grainy or runny in a hot pocket or a warm car. For the runner, that means a consistent, swallowable product from the first mile to the last.

Factors that change how a gel sits in your stomach

Maltodextrin is rarely the only ingredient that matters. The grams of carbohydrate per serving, the ratio of maltodextrin to fructose, the water you drink with the gel, and how hard you are working all affect tolerance. A gel with a high glucose-to-fructose ratio can be absorbed through two transporters at once, which is one reason many formulas pair the two. Dehydration, a fast pace, and cold or hot conditions can make the same gel feel heavier than it did in training.

Dextrose equivalent, often written as DE, is a rough indicator of how far the starch has been broken down. Lower-DE maltodextrins contain longer chains and are generally slower to raise blood glucose, while higher-DE versions act more like sugar. Labels rarely state the DE, so the practical test is how the gel feels when you use it, not the number on the back.

What to do if maltodextrin gives you trouble

If a gel causes bloating, cramping, or urgency, the carbohydrate load and the timing are usually the first things to adjust, not the maltodextrin itself. Many runners do well with a gel every 30 to 45 minutes and a steady sip of water rather than a large dose at once. If you are sensitive, test your fueling plan on long training runs rather than on race day, and consider a gel with a different carbohydrate blend or a lower carbohydrate per serving.

Anyone with a diagnosed digestive condition, diabetes, or a history of gut problems during exercise should talk with a doctor or a registered dietitian before changing their fueling strategy.

Practical steps

  1. Check the carbohydrate grams per packet and the listed sources, noting where maltodextrin appears in the ingredient list.
  2. Start with one gel per hour in training, then move to 45-minute intervals if you tolerate it.
  3. Pair each gel with 4 to 6 ounces of water, and take it with a few sips rather than all at once.
  4. Test new gels on long runs at race pace so you know how they feel under stress.
  5. If you switch brands, change one variable at a time so you can tell what is causing a problem.

Is maltodextrin the same as sugar?

No. Maltodextrin is a starch-derived polysaccharide that breaks down into glucose, and it is less sweet and less osmotically active than table sugar at the same carbohydrate weight.

Do I need to avoid maltodextrin if I am sensitive to gels?

Not necessarily. Many people tolerate it well, but if you have trouble, you can compare gels with different carbohydrate blends. For a broader look at options, see 6 Best Energy Gels Without Maltodextrins of 2026.

When should I take a gel during a race?

Most runners begin fueling somewhere in the first 45 to 60 minutes of a marathon and repeat at regular intervals. For a practical schedule, read When to Take Energy Gels: A Marathoner's Timing Guide.

Are gels with maltodextrin good for half marathons?

For most half marathon efforts, fueling is only needed if the race is run hard, and timing matters more than the carbohydrate source. See When to Take Energy Gels During Half Marathon: A Step-by-Step Timing Guide.

How do I choose between gel brands?

Compare carbohydrate per serving, the glucose-to-fructose ratio, and flavor tolerance in training. A comparison of popular options appears in Top 6 Energy Gels for Runners Compared in 2026.

Ready to choose one?

Ethan Brooks

About Ethan Brooks

Ethan Brooks is part of our editorial team and reviews and edits our marathon & half-marathon guides, checking product details against manufacturer specifications and owner feedback.