Most energy gels on the market rely on maltodextrin. It is cheap, effective, and easy to formulate. But it is not the only option, and for many athletes, it is not the best one.
Natural carbohydrate sources like honey are often dismissed as “less scientific” despite a growing body of evidence supporting their use in endurance fueling.
This article compares honey and maltodextrin from a physiological, performance, and gut tolerance perspective. For a broader overview of how gels work in endurance sport, see the complete guide to energy gels and endurance fueling.
What Is Maltodextrin?
Maltodextrin is a highly processed carbohydrate derived from starch, typically corn or rice. It consists of glucose chains that are rapidly broken down into glucose during digestion.
Advantages:
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Rapid absorption
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Neutral taste
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High glycaemic index
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Low sweetness
Disadvantages:
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Highly processed
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No micronutrients
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Can cause GI distress in some athletes
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Can spike blood glucose quickly
What Is Honey?
Honey is a natural carbohydrate composed primarily of:
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Glucose
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Fructose
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Water
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Trace minerals and antioxidants
The glucose to fructose ratio varies depending on floral source but typically sits close to 1:1, which can support sustained energy release.
Energy Availability and Oxidation Rates
Studies comparing honey to glucose or maltodextrin have shown:
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Comparable carbohydrate oxidation rates
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Similar performance outcomes in endurance exercise
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Improved perceived exertion in some athletes
These findings have been observed in controlled endurance and cycling studies examining honey-based carbohydrate feeding strategies.
Honey provides both immediate glucose and slower fructose-derived liver glycogen replenishment, which can support longer efforts.
Gut Tolerance and Osmolality
One of the biggest differentiators is gut comfort.
Maltodextrin gels often rely on very high carbohydrate concentrations. This increases osmolality and can slow gastric emptying.
Research on carbohydrate feeding during exercise has shown that formulation, concentration, and carbohydrate type all influence gastric emptying and gastrointestinal tolerance.
Honey-based gels, when formulated correctly, tend to:
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Have lower effective osmolality
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Require less artificial thickening
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Be easier to digest for sensitive athletes
This is particularly relevant in hot environments or during running, where GI distress is more common. Athletes who struggle with gut issues may benefit from reading best energy gels for sensitive stomachs.
Blood Sugar Stability
Rapid glucose delivery can lead to:
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Blood glucose spikes
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Reactive hypoglycaemia
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Energy crashes
Honey’s mixed carbohydrate profile may reduce these swings, supporting steadier energy levels during prolonged sessions.
Performance Evidence
Research has shown that honey performs at least as well as maltodextrin in:
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Time to exhaustion tests
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Cycling time trials
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Perceived exertion outcomes
In some cases, athletes report improved palatability and reduced nausea.
Why Not Everyone Uses Honey
The challenges with honey-based gels are logistical, not physiological:
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Higher ingredient cost
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Variability in flavour and viscosity
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More complex formulation requirements
For mass-market brands, maltodextrin is easier. For performance-driven athletes, that trade-off is not always worth it.
The Bottom Line
Honey and maltodextrin are both effective carbohydrate sources when used appropriately, but they behave differently in the body. Differences in composition, digestion, and tolerance mean that suitability varies between athletes and contexts. Rather than framing fueling as a choice between “natural” or “synthetic,” effective endurance nutrition prioritises consistency, gut comfort, and reliable energy delivery under fatigue. Understanding these distinctions allows athletes to choose fueling strategies based on physiology and experience, not marketing narratives.
For a full breakdown of how different carbohydrate sources and electrolytes affect digestion and absorption, see energy gel ingredients explained.