Key Takeaways

• Digestive issues often come from carb type + processing, not just carb amount.
• Maltodextrin can work well, but may feel harsh for some runners at higher intake rates or late in races.
• Real-food gels vary widely in texture and “digestion feel” — there’s no single best gel for everyone.
• Real-food options like Hüma, Untapped, Muir Energy, Spring Energy, and Crybaby tend to feel steadier for many athletes — while hybrid options like Honey Stinger can work great for faster efforts.
• The best way to avoid race-day GI issues is to test multiple fuel styles in training.

What Is Maltodextrin (and Why Is It Everywhere)?

Maltodextrin is a highly processed carbohydrate (often derived from corn, rice, or potatoes) used in sports nutrition because it’s:

• Fast to absorb for quick energy
• Easy to pack into small servings
• Neutral tasting and inexpensive to produce

For many runners, maltodextrin gels work perfectly — especially during shorter races, high-intensity workouts, or when your gut is well-trained. But for others, repeated doses can feel rough, especially as intensity rises and blood flow shifts away from digestion.

Why Maltodextrin Can Feel “Harsh” in the Gut

Not everyone reacts the same way, but runners who struggle with GI distress often report issues like:

• Stomach slosh or bloating late in long runs
• Nausea when fueling aggressively
• Sweet fatigue (everything starts tasting like syrup)

Common contributing factors include taking gels without enough water, fueling too fast for your gut’s current tolerance, and using highly processed carb blends that your stomach doesn’t love under stress.

What Are “Real-Food” Energy Gels?

Real-food gels rely on minimally processed ingredients — like fruit purées, maple syrup, chia seeds, or nut butters — to deliver carbohydrates in a more “food-like” format.

Many runners find these gels easier to tolerate over time because they feel steadier and can reduce flavor fatigue. That said, texture and carb density can vary a lot by brand and even by flavor.

Real Food vs Maltodextrin: Quick Comparison

Brand Breakdown: How These Gels Fit Different Runners

Hüma — Chia-Based Fuel for Smoother Digestion

Hüma uses fruit ingredients plus chia seeds to create a steadier digestion profile. Many runners like Hüma when traditional gels feel too sharp, too sweet, or too hard to tolerate late in long efforts.

Untapped Maple — Simple Maple Syrup Carbs

Untapped gels are built around pure Vermont maple syrup. This simplicity can be a big advantage for sensitive stomachs, especially in the heat or when your gut is already stressed.

Muir Energy — Slow-Burn, Calorie-Dense Fuel

Muir Energy gels often feel more like a “food bite” than a candy gel. Their fruit + nut butter approach can be useful for ultra runners who need long-lasting energy and fewer flavor crashes.

Spring Energy — Real-Food Blends (But Carb Density Can Vary)

Spring Energy is popular for “meal-like” gels that can provide more substance than a typical gel. However, carb density and nutrition can vary by flavor. If you’re targeting specific carb-per-hour goals, it’s smart to verify the nutrition facts per flavor and test your personal tolerance in training.

Crybaby — Bold Flavors for Palate Fatigue

Crybaby stands out with bakery-inspired flavors and a fruit-forward base. For some runners, the taste difference alone helps keep fueling consistent during long runs when everything sweet becomes hard to stomach.

Honey Stinger — A Hybrid Middle Ground

Honey Stinger sits between real-food and traditional gel formulations. Honey-based gels can absorb quickly and are widely tolerated, making them a solid choice for faster efforts or runners who want a familiar, reliable gel profile.

How to Choose: Real Food or Maltodextrin?

Here’s a simple decision guide:

• If you’re prone to GI issues: start with real-food gels and test during easy long runs.
• If you’re racing hard: maltodextrin or faster-absorbing options may work well if your gut is trained.
• If you’re doing ultras: mix fuel types to manage palate fatigue and keep energy stable.

The “best” gel is the one you can consistently take in — hour after hour — without your stomach revolting.

Try These Gels in a Subscription Box

The easiest way to dial in your fueling strategy is to test multiple gut-friendly options in training. Instead of committing to full boxes of something you might hate, our subscription boxes rotate clean, real-food fuel so you can find what works — and build race-day confidence.

Explore Runner Subscription Boxes →

FAQ: Real Food vs Maltodextrin Gels