Maltodextrin is a widely-used food ingredient, particularly in sports products such as energy drinks and powders. This hydrolyzed starch is appreciated for its rapid action on the body, providing easily assimilated carbohydrates during exercise. Widely used to improve performance and recovery in bodybuilding, running and endurance sports, maltodextrin nevertheless raises questions about possible digestive side-effects. Diarrhea is a recurring concern for many athletes. So, does maltodextrin really cause diarrhoea? This article provides a comprehensive, scientific overview of the subject, to help athletes use maltodextrin safely and optimally.
Contents
What exactly is maltodextrin?
Maltodextrin is a complex carbohydrate obtained by hydrolysis of starch, mainly from corn, wheat, manioc or potatoes. This enzymatic or acidic transformation process cuts long starch chains into shorter fragments called dextrins. The result is a white, water-soluble powder, neutral in taste and containing mainly polysaccharides. It can be certified organic. In this case, the initial starch is organic and the method of production is different from that of conventional maltodextrin. For example, certain acid solutions used for hydrolysis are prohibited in organic production.
The properties of maltodextrin depend on its degree of hydrolysis, measured by the dextrose equivalent (DE). The higher the DE, the faster maltodextrin is assimilated by the body, with a glycemic index close to that of pure glucose.
It should be noted that this DE may vary depending on the product used to manufacture the maltodextrin, such as corn (high DE) or manioc (low DE).
Maltodextrin is also appreciated by athletes, particularly those involved in long-duration efforts such as ultra-trail running. Consumed before or during physical activity, it provides rapid energy without disturbing the digestive system too much. It also helps replenish muscle glycogen reserves after exercise. As a result, it is found in many sports nutrition supplements and energy drinks.
What are the benefits of maltodextrin for athletes?
Thanks to its generally high glycemic index, maltodextrin provides rapidly available energy during exercise. While high-GI foods are best avoided in conventional, non-exercise-related diets, this energy is particularly useful in the case of intense, prolonged activities such as ultra-trail running or cycling. Maltodextrin helps maintain intensity right up to the end of exercise, delaying fatigue.
Consumed during and/or after exercise, maltodextrin also helps to (re)charge muscle glycogen reserves. This effect is beneficial for recovery and performance, whether in weight-building or endurance training.
Let's take the concrete example of a marathon runner. During his race, he will regularly consume an isotonic drink containing maltodextrin and other carbohydrates, approximately every 5 km. This carbohydrate intake will enable him to keep his blood sugar levels stable and provide his muscles with the energy they need to go the distance. Without it, the runner risks hunger pangs, a drop in performance or even "the wall".
Maltodextrin is also very useful for athletes building muscle mass. Consumed after training, combined with protein, it will help replenish glycogen stores and support protein synthesis(1). This will optimize recovery and lean mass gains.
Can maltodextrin cause digestive problems such as diarrhoea?
Despite its widespread use, notably in energy drinks for sports, questions persist about the potential effects of maltodextrin on the digestive system, particularly with regard to the risk of diarrhoea.
It's important to note that maltodextrin has a very high molecular weight, enabling it to provide only low tonicity in solution. This characteristic makes it easy to digest for most people. Indeed, a priori, maltodextrin does not cause diarrhea in most consumers, when consumed in moderate quantities.
However, certain factors can influence digestive tolerance to maltodextrin:
- Quantity consumed: excessive consumption, especially in a single dose, can lead to digestive problems such as flatulence or poor digestion.
- Individual sensitivity: some people, particularly those suffering from irritable bowel syndrome or irritable bowel syndrome, may be more sensitive to maltodextrin and experience digestive symptoms, even at moderate doses.
- Intestinal microbiota: regular consumption of maltodextrin could potentially affect intestinal flora if doses are too high, although further research is needed to confirm this effect.
- Intense physical effort: during activities such as ultra-trail running, the consumption of large quantities of maltodextrin combined with physical effort can sometimes disrupt intestinal transit.
It's important to note that maltodextrin, even when derived from wheat, is generally gluten-free. It is therefore considered safe for people with celiac disease or gluten intolerance. However, it is always advisable to check the product label or choose a certified gluten-free maltodextrin for added safety.
In conclusion, although maltodextrin is generally well tolerated and does not cause diarrhoea in most consumers, particular attention must be paid to the quantity consumed and individual sensitivity.
To optimize digestive tolerance, we recommend :
- Start with small quantities and gradually increase
- Choose a quality maltodextrin, preferably organic and derived from manioc when consumed pure.
- Making maltodextrin part of a balanced diet
- Pay attention to your body's signals and adjust your consumption accordingly
In case of doubt or persistent digestive problems, it's always best to consult a healthcare professional for personalized advice.
Conclusion
Whether to improve performance in running, bodybuilding or long-duration efforts such as ultra-trail running, maltodextrin helps maintain stable sugar levels and effectively replenish muscle glycogen reserves.
Thanks to its low molecular weight, maltodextrin is generally well tolerated and does not cause intestinal problems such as diarrhoea in most consumers, when consumed in reasonable quantities. Only certain particularly sensitive individuals, such as those suffering from irritable bowel syndrome, may occasionally experience digestive discomfort.
To take full advantage of maltodextrin's benefits while preserving intestinal comfort, it's advisable to follow dosage instructions, test individual tolerance by starting with small quantities, and choose high-quality maltodextrin. It is also important to place maltodextrin in the context of a balanced diet and healthy lifestyle. Maltodextrin should not be seen as a miracle solution, but rather as an occasional performance-enhancing tool to be carefully integrated into an overall nutritional strategy.
The small table below will give you a clear idea of the important points in the article:
| Specific | Complex carbohydrate derived from starch |
|---|---|
| 🌽 Origin | Corn, wheat, potatoes, manioc... |
| 🏋️♂️ Sports use | Energy drinks and powders |
| ⚡ Fast energy | Increases blood sugar levels during exercise |
| 🔬 Properties | Relatively high glycemic index, easily assimilated |
| 🌱 Types | Varies according to origin (corn, cassava) |
| 🤢 Side effects | Diarrhea possible if excessive |
| 🥇 Benefits | Maintains blood sugar levels and replenishes muscle glycogen |
| 💡 Council | Start with small quantities, check quality |
