Why Many Runners Are Rethinking Maltodextrin in Their Fuel

If you’ve ever finished a long run feeling bloated, crampy, or rushing for the nearest bathroom, you know gut issues can ruin an otherwise great session. Up to 70 % of marathon and ultra runners experience some form of stomach trouble during races or hard training.

One ingredient that shows up in most gels, chews, bars, and sports drinks? Maltodextrin.

It’s there for good reasons: it’s inexpensive, has almost no taste, dissolves easily, and gives you quick, reliable energy. That’s why it’s in roughly 54 % of new sports nutrition products launched in 2024. For many athletes, it works perfectly fine and has been a staple for years.

But some newer research is raising questions about how it affects the gut — especially when you’re using it week after week on long runs. We’re breaking it down in plain English (with links to the studies) so you can decide what feels best for your body.

1. It might weaken your gut’s natural protective layer

Your intestines are lined with a thin layer of mucus that acts like a barrier, keeping bacteria and toxins away from the gut wall. A few studies suggest maltodextrin can stress the cells that produce this mucus, making the layer thinner.

When you’re running hard for hours, blood flow to your gut already drops by up to 80 %. A weaker barrier plus that natural exercise stress could make “leaky gut” symptoms (bloating, cramps, urgency) more likely for some runners.

2. It may shift your gut bacteria balance

Your microbiome is a community of trillions of microbes — some helpful, some less so. Emerging research shows maltodextrin can encourage growth of certain bacteria linked to inflammation while reducing numbers of beneficial ones.

Over time, this shift might contribute to low-grade inflammation that slows recovery and makes consistent training harder.

3. Higher chance of stomach issues during races and training

Several reviews of endurance athletes have found that heavier use of maltodextrin-based fuels is linked to more GI discomfort.

Of course, everyone’s gut is different. Plenty of runners (including elites) tolerate maltodextrin just fine, especially if they’ve gradually trained their stomach to handle high carbs.

So what’s the takeaway?

Maltodextrin isn’t “bad” in the sense of being dangerous — it’s widely regarded as safe and helps millions of athletes hit their carb targets. But for runners who regularly battle gut discomfort, the growing body of research suggests it might be worth exploring gentler alternatives.

That’s exactly why we started Lecka: we wanted fuel that delivers steady energy from real tropical fruits (mango, pineapple, banana, passion fruit) without any maltodextrin or processed powders.

Real-food carbs come with natural electrolytes, antioxidants, and gentle fibre that many runners find easier on the stomach — and studies on fruit-based fuels show similar performance with fewer GI complaints.

Easy ways to experiment

You don’t have to overhaul everything overnight. Try swapping one or two items on your next long run:

  • Raw honey + a pinch of sea salt
  • Dried dates or figs
  • A real-fruit energy bar (like ours 😊)
  • Mashed banana or sweet potato pouches

Most runners who make the switch notice their stomach feels calmer within a couple of sessions.

Final thought

There’s no one-size-fits-all in running nutrition. What works brilliantly for your training partner might not work for you — and vice versa.

We just believe you shouldn’t have to choose between fast energy and a happy gut. That’s why everything we make is 100 % real fruit, zero maltodextrin.

Curious to feel the difference? Grab a Starter Pack and test it on your next long run → www.getlecka.com

Run strong, finish happy ✌️

 

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