Maple vs Maltodextrin: Why Natural Fuel Wins Every Time

If you run long distances, you will already know how important fuelling is. A good gel at the right time can keep your legs turning over and fatigue at bay, while the wrong gel can put your stomach in knots and leave you hunting for a toilet instead of chasing a PB. Most low budget commercial gels on the market rely on maltodextrin, a cheap processed carbohydrate that is easy to manufacture but not so easy to digest.

At Protein Rebel, we use natural maple syrup as the base for our gels, including Maple Ignite and Maple Coffee. Runners tell us time and time again that these feel smoother on the stomach, easier to take on the move and give a more stable energy lift. There is a simple reason for that. Natural carbs behave differently in the body. Of course, they taste significantly better too, which helps in preventing taste fatigue on longer runs such as ultras.

Today we’re breaking down the differences between maltodextrin and natural maple syrup, why that difference matters so much for runners, and why so many long distance runners are now switching to natural gels for good.

First, let’s take a look at where these ingredients come from:

What Is Maltodextrin?

Maltodextrin is a processed carbohydrate made from starch. Manufacturers take corn, wheat, rice or potatoes, break them down and turn them into a white powder. The process is highly-processed and involves cooking the starch and adding acids and enzymes. The resulting powder has no real flavour, mixes well with liquid and is very cheap to produce. This is why companies use it in many industrial supplements as it allows them to shift products in bulk and make a large profit.

From a business point of view, maltodextrin is perfect. From a runner’s point of view, while it can indeed provide simple carbs, it’s far from the ideal choice.

Although it technically comes from plants, maltodextrin is processed to the point where your body treats it very differently to natural sugars. It is absorbed extremely fast, which might sound like a positive, but this rapid absorption can cause sharp rises in blood glucose and insulin, and then a relatively quick decline. This spike followed by a dip can make you feel energised then suddenly lethargic before your energy levels stabilise. This showed up in a 2020 trial with cyclists and runners in which the maltodextrin caused a mid-session wobble which some described as an early session heaviness due to the spike and dip response. Carbs with a lower GI than maltodextrin are more likely to provide a more stable energy release.

Now comes the biggest issue with maltodextrin - its impact on the gut. A high intake of maltodextrin, such as that found in gels and sports drinks, can cause inflammation and stomach issues, especially for runners prone to gut problems. In fact, various studies have shown that a high intake of maltodextrin isn’t great for gut barrier integrity, especially in people with existing stomach problems. This might show up after consuming a few maltodextrin gels, causing stomach pains, bloating and/or nausea.

Finally, maltodextrin has been clinically created to provide carbs and that’s it. It provides no added health benefits like micronutrients and antioxidants, which are naturally occurring in real foods. While runners don’t start their runners thinking about the importance of consuming micronutrients, these are crucial for your overall health, and are even more important if you are active and so demanding a lot from your body on a daily basis.

So, what about maple syrup?

What Is Maple Syrup and Why is it Used as a Running Fuel?

Maple syrup is a tasty natural carbohydrate source made by concentrating the sap from maple trees. It contains mainly sucrose which is 1:1 glucose to fructose (the ideal ratio for energy gels), in a simple form that your body finds very easy to absorb and digest and so there’s a low chance of GI issues.

The carbs hit your bloodstream quickly enough to make a difference, but not so fast that they cause a spike like that produced by maltodextrin. Maple syrup delivers the perfect combination of fast acting carbs and sustained energy so you don’t experience a sudden dip.

Maple syrup also contains naturally occurring electrolytes, minerals and antioxidants which means it can help in more ways than just energy, including supporting hydration, muscle function and your gut microbiome.

Our maple gels build on this by adding sea salt for even more natural electrolytes and, in the case of Maple Coffee, natural caffeine from real coffee. That’s it! There are 2 ingredients in Maple Ignite, and 3 in Maple Coffee. Unlike most other running gels, there are no sweeteners, preservatives, bulking agents, or any other unhelpful additives. The ingredient list is short, natural and familiar which is exactly what most runners want during a long session when the stomach is at its most delicate.

Why Stomach Comfort Is So Crucial

You can train your legs and lungs for months, but none of it matters if your fuel makes you feel ill in the middle of your race. Long distance runners know this feeling far too well. Your gut slows down as you get tired, blood flow gets redirected to your muscles and anything hard to digest becomes a major problem. This is why so many people get cramps, bloating or nausea after taking maltodextrin gels during a race.

Natural sugars like those in maple syrup are easier on the gut because the body recognises them immediately. There is no complicated breakdown process. There is no heavy feeling or delayed digestion. This makes a huge difference in the later stages of a marathon or ultra when your stomach is sensitive and your margin for error is tiny.

The Energy Curve: Maple vs Maltodextrin

A major difference between the two fuels is how they release energy.

Maltodextrin

Because maltodextrin is absorbed extremely quickly, you get a fast hit of poor quality carbs. The speed of absorption may sound helpful, but the downside is the sharp rise in blood sugar followed by an equally sharp fall. This rollercoaster effect can leave you feeling flat quite soon after taking the gel before the body is able to stabilise your energy levels.

Maple Syrup

Maple syrup contains a natural mix of sugars that produce a smoother rise in energy. Put more simply, it’s real food. You still get the immediate lift you expect from a gel, but without the rapid spike and crash. Energy feels more stable and more predictable which is exactly what you need when you are trying to pace yourself.

A smooth energy curve together with their great taste and low risk of GI distress, are the biggest reasons runners switch to maple-based gels.

Real Food vs Processed Fuel

There is something reassuring about taking fuel that your body recognises as food. Maple syrup is one ingredient, not a manufactured blend. It is natural, simple and has been used as a performance-enhancing carbohydrate source for generations.

Maltodextrin, on the other hand, is a lab-produced carbohydrate that does not behave like real food. The more processed the product is, the more likely it is to cause stomach trouble.

Electrolytes and Caffeine: Why They Matter

Carbs alone will not necessarily get you through a long run. Hydration and electrolyte balance is crucial too. As soon as you start sweating, you lose sodium and other electrolytes. This affects performance, energy and even how your stomach behaves.

Our maple gels include natural electrolytes from maple syrup, and added sodium from sea salt, which means you are replacing what you lose and keeping your body in a better balance with every gel. This also helps prevent cramps and reduces the risk of fatigue setting in early.

Maple Coffee goes one step further and adds caffeine, which has a well known benefit for endurance performance. It contains the perfect amount of caffeine to give you a boost without any nasty side effects and that harsh synthetic taste.

Taste and Texture: An Underrated Factor

Runners often underestimate how much taste affects fuelling. When you are tired, dehydrated and pushing your limits, the last thing you want is a thick, sticky gel that feels like glue in your mouth, or tastes like an artificial blend of sweeteners and chemicals.

Maltodextrin gels often have an artificial sweetness and gloopy texture. Even runners who manage to tolerate them early in a race usually start to struggle with them later on.

Maple syrup is naturally sweet, smooth liquid. It is easy to swallow even when you are breathing hard. When taste is pleasant, you are more likely to fuel consistently which is one of the biggest factors in long distance performance.

Performance Over Distance: Where Maple Really Shines

Short distance runners can get away with many things. A 5K or quick 10K is over too fast for stomach issues to become a major problem.

But as soon as you get into the half marathon, marathon and ultra distances, digestion becomes a major part of performance. Many seasoned runners will tell you that the longer the race, the more natural your fuel needs to be.

Maple gels are ideal for long efforts because they support your stomach rather than fight against it. You feel lighter, you avoid bloating and you stay more comfortable for longer. This is why many long distance runners now prefer maple-based gels.

Why Natural Fuel Wins Every Time

When comparing the two fuels side by side, the difference is hard to ignore.

Natural maple syrup provides:

Easier digestion
A smoother release of energy
A cleaner ingredient list
Better taste
Less risk of stomach cramps
A more consistent fuelling experience

Maltodextrin provides:

Cheap production
A greater chance of stomach upset, bloating and an energy dip.

Most runners who switch to natural fuel say the same thing. Once their stomach feels better, their performance improves as a result. It is really not complicated when you think about it. A relaxed stomach lets you run more freely and gives you the confidence to fuel exactly when you need it.

Natural carbs have become increasingly popular among long distance runners for one simple reason. They work. Maple based gels, like the ones we make at Protein Rebel, give you steady energy and a calmer stomach which is exactly what you need when you are deep into a long training run or pushing through the late miles of a race.

If you have ever struggled with maltodextrin gels, or if you simply want to fuel with something more natural, maple syrup is worth trying. Your stomach will thank you, and your running will feel smoother because of it.