You're an experienced athlete preparing for a marathon, half-marathon or trail run.
The burning question: can maltodextrin, nicknamed "malto", be your ally in long-duration efforts in general?
This complex molecule, made up of carbohydrate chains, has attracted the interest of many athletes.
Studies show that its intake can help maintain stable blood energy levels, especially when diluted in an iso or hypotonic solution.
Contrary to what some people think, depending on its type, maltodextrin is not simply a sugar to be consumed in preparation for exercise (it can also be used during exercise).
Its advantage lies in its ability to provide a lot of energy in the form of carbohydrates, in a small volume of liquid, without creating a hypertonic mixture or a sweet taste. It is often used in synergy with other ingredients (carbohydrate or otherwise).
So, are you ready to incorporate maltodextrin into your diet to boost your running performance? Let's delve into the science to understand its role and how to consume it optimally.
What is maltodextrin and why is it used in sport?
What is maltodextrin?
Maltodextrin is a complex carbohydrate molecule derived from the hydrolysis of starch.
It can come from a variety of sources, such as corn, wheat, potatoes or organic manioc like the malto offered by Protéalpes .
Presented as an odorless, neutral-tasting powder, it is easily soluble in water, making it an ideal ingredient for energy drinks and other dietary supplements.
Why is it so popular with athletes?
Maltodextrin is particularly popular in the world of sports for several reasons:
- It offers a fast source of energy.
- It raises blood sugar levels fairly quickly (rapid absorption), providing immediate energy during exercise.
How does it work?
Maltodextrin is rapidly absorbed by the digestive system and converted into glucose, which is then used by muscles as an energy source.
This makes it an effective solution for replenishing muscle glycogen reserves, especially during long endurance events like marathons.
Why is maltodextrin particularly useful for marathons?
Maltodextrin is often used by athletes to boost their muscle glycogen reserves during the 2-3 days prior to an event. Glycogen is the body's form of glucose storage, and is crucial for maintaining stable energy levels during prolonged effort, such as a marathon.
When these reserves are depleted, the athlete may experience what is commonly known as "the wall", a state of intense fatigue which makes it very difficult to continue the effort. So, in the pre-exercise phase, we try to maximize our endogenous reserves and, during exercise, supply sufficient exogenous glucose.
What effect does maltodextrin have on endurance performance?
Pure maltodextrin (depending on the type, see Which type of maltodextrin to choose?) has a glycemic index considered to be rather high, which means it can rapidly raise blood sugar levels.
When used during exercise, it provides a rapid source of energy during the race, which can be particularly useful in a marathon to avoid hypoglycemia.
It is important to note that excessive consumption of maltodextrin can lead to digestive disorders. It is therefore crucial to test your tolerance to this product before the day of the competition. We'll come back to this point in a moment.
How does maltodextrin affect hydration?
Let's start by recalling a few basic concepts:
What is osmolarity?
Osmolarity is a measure of the concentration of soluble particles in a solution, often expressed in milliosmoles per liter (mOsm/L). It is crucial in determining the rate at which a beverage is absorbed by the body. Depending on their osmolarity, beverages can be classified into three main categories:
Isotonic: These drinks have an osmolarity similar to that of blood plasma (around 280-320 mOsm/L). They are rapidly absorbed and ideal for hydration and rapid energy supply.
Hypotonic: These drinks have a lower osmolarity than blood plasma. They are absorbed even more quickly and are particularly useful for hydration, but generally provide less energy.
Hypertonic: These drinks have a higher osmolarity than blood plasma. They are absorbed more slowly and are generally used to provide large amounts of energy, but they are not ideal for rapid hydration. They are not suitable for racing situations, as hypertonicity is not well tolerated by the body and leads to various intestinal disorders.
As we saw a moment ago, maltodextrin is often used in energy drinks because of its ability to provide rapid energy release without making the mix hypertonic.
However, the amount of maltodextrin added must be carefully measured to maintain the drink's osmolarity within the desired range. An isotonic or hypotonic drink containing maltodextrin will be rapidly absorbed, promoting both hydration and energy supply during physical effort.
In short, the osmolarity of the maltodextrin-containing drink should be adjusted to the athlete's specific needs: rapid hydration, energy supply or both.
| Beverage type | Osmolarity (mOsm/L) | Absorption speed | Main purpose |
|---|---|---|---|
| Isotonic | 280-300 | Fast | Fast hydration & energy |
| Hypotonic | < 280 | Very Fast | Hydration |
How and when to take maltodextrin for a marathon?
The timing of maltodextrinconsumption is crucial to maximize its beneficial effect.
There are two main uses for maltodextrin: pre-exercise consumption to maximize reserves (2 to 3 days before the competition) and consumption during exercise, continuously over the duration of the event.
How can you incorporate maltodextrin into your diet?
When we talk about nutrition in endurance sports, we often think of dry training to reduce weight before competitions, as an extra 1kg can be fatal to your time. However, maltodextrin can also be incorporated into your diet in a variety of ways.
It can be diluted in water or fruit juice, added to smoothies, or even used in the preparation of meals. The aim is to provide a source of carbohydrates that can be rapidly assimilated by the body.
What type of maltodextrin should I choose?
There are many brands offering maltodextrin in different forms: powder, energy bar or even paste.
The choice of product depends on your personal preference and the way your body reacts to consuming these different types of product.
However, there is a particular type of maltodextrin, cassava maltodextrin (tapioca), which is particularly interesting for endurance.
Why choose cassava maltodextrin?
Some maltodextrin sources naturally have smoother GIs than others. For example, cassava maltodextrin, when it has a DE (Dextrose Equivalent) of 10, gives a lower GI and a more regulated, smoother release of glucose over time than other types of maltodextrin. This is particularly advantageous for a carbohydrate drink designed for endurance efforts, whether pre-exercise or during exercise.
For pre-exercise use, pure cassava maltodextrin or supplemented with vitamin C is more than sufficient.
When used during an endurance effort, it should then ideally be supplemented with other carbohydrates, electrolytes and vitamin C, and should ideally be lightly flavored. This balanced mix makes it an ideal ideal energy drink adapted to the runner's needs. Carbohydrate adjustments can then be made by adding bars or gels to the basic drink.
The degree of hydrolysis or Dextrose Equivalent (DE): a key factor
The degree of hydrolysis: a crucial factor for marathon runners.
This factor indicates the degree to which starch is broken down into simpler glucose molecules. For a marathon, a lower degree of hydrolysis (to a certain extent) could be more advantageous.
Indeed, a low DE means that maltodextrin is closer to starch, and will be assimilated more slowly and with greater difficulty by the body. Conversely, the higher the Dextrose Equivalent, the closer the maltodextrin is to pure glucose, providing a very fast source of energy with a high Glycemic Index.
The ideal is to achieve an intermediate situation with a gradual release of energy to avoid the "walls" of exhaustion so feared by long-distance runners, while supporting endurance with carbohydrate that is easily assimilated and absorbed over the duration of the race. This intermediate state is also interesting for pre-exercise carbohydrate loads. The desired DE should be 10, on cassava maltodextrin.
What are the advantages and disadvantages of maltodextrin compared with other carbohydrates?
As we have seen, maltodextrin is quick to digest and convert into energy.
However, this characteristic can also lead to a rapid rise in blood sugar levels (equivalent to a high glycemic index), which is not necessarily ideal for everyone and for all situations.
That's why we recommend using cassava maltodextrin, preferably organic, for your endurance drinks. It has a more suitable and less frank GI than other maltodextrins (corn, wheat, etc.).
Technically, it's the area under the curve of blood glucose evolution as a function of time, compared to pure glucose (100% GI). Maltodextrin is known to have a high GI (close to that of glucose). The closer the ED is to 20, the higher the GI, and vice versa if the ED is closer to 5/10.
Some maltodextrin sources naturally have smoother GIs than others. This is the case with cassava maltodextrin, which, when it has a DE of 10, gives a lower GI and a more regulated glucose release than other types of maltodextrin. This is particularly advantageous for a carbohydrate drink designed for endurance efforts.
What other factors need to be considered?
The use of maltodextrin should not be considered in isolation, especially when preparing for a long or ultra-endurance event. In fact, the proportion of maltodextrin in your diet must be balanced with other nutrients.
You need to absorb mainly carbohydrates/proteins and fats from the conventional diet. Maltodextrin is only there to provide additional carbohydrates.
Manufacturers offer a wide range of brands and compositions, but it's essential to choose a reliable supply chain and control all the ingredients that go into a product.
As each individual's physiology is different, it may be useful to carry out tests to determine the best combination for you. For example, gastric emptying can be affected by the concentration of liquid you consume, so it may be necessary to dilute maltodextrin to a lower volume to avoid digestive problems.
It's also important to consider your body's response to different types of carbohydrate. Carbohydrate absorption during exercise is also a training mechanism. In fact, it may be necessary to accustom your body to carbohydrates during training phases in order to take full advantage of them during an event.
In short, maltodextrin is a valuable tool in your nutritional arsenal, but it must be used judiciously and in conjunction with other aspects of your diet and training plan.
[dipi_library_layout id=”987522479″]Is maltodextrin safe for all athletes?
What are the potential side effects of maltodextrin?
Maltodextrin is generally well tolerated by most individuals and is recognized as a safe nutrient. As with whey, of course, you need to choose a quality product, preferably organic and certified additive-free.
Despite this, maltodextrin remains a carbohydrate which, depending on the type, can cause a rapid rise in blood sugar levels, which can be problematic for people with diabetes.
What's more, as a common side-effect, excessive consumption can lead to digestive problems in an unaccustomed body.
Interactions with special situations
As with any dietary supplement, it is important to take certain precautions before starting to use maltodextrin. People with liver or kidney problems should consult their specialist before taking maltodextrin.
What are the alternatives to maltodextrin?
Maltodextrin, while effective, is not the only option for athletes looking for fast carbohydrate sources.
Some may have dietary restrictions or personal preferences that lead them to seek alternatives.
There's no "best" alternative to maltodextrin that's right for everyone. Your choice will depend on many factors, including your sporting goals, digestive tolerance and personal preferences.
How to choose a quality maltodextrin?
Not all maltodextrins are alike. In fact, maltodextrin quality can vary depending on a number of factors, including the source of starch used in its manufacture, the degree of hydrolysis and the industrial process followed.
As we've explained, we strongly advise you to choose cassava maltodextrin for your endurance efforts. As with recovery proteins, the product must have the minimum number of ingredients in its composition, and be free from additives or sweeteners.
Although maltodextrin is not an additive and does not normally contain chemical compounds, it should be oforganic origin, to ensure quality raw materials and a quality production process.
The starch source: corn, potato or cassava?
The first thing to consider is the starch source from which the maltodextrin has been produced. The most common sources are corn, potato, tapioca and manioc. Each has its own advantages and disadvantages in terms of nutrition and digestion.
For example, tapioca (manioc) maltodextrin is often preferred for its better digestive tolerance. Cassava, a tropical root, is also an interesting source as it is naturally gluten-free and rich in complex carbohydrates, which can be beneficial for long-term energy.
Conclusion: is maltodextrin essential for marathon running?
The marathon is an endurance event that places intense demands on the muscles, which are highly dependent on carbohydrate intake, over a relatively long period.
In this context, maltodextrin serves to top up glycogen stocks, which tend to diminish throughout the effort. It therefore represents a rapidly assimilable source of glucose molecules, especially useful in the days leading up to the competition and during the event.
In short, carbohydrate intake is essential and maltodextrin can be a valuable tool for marathon runners, but it can be replaced by other carbohydrate sources. The key is to tailor your intake to your specific needs.
This mainly involves field trials, in training, to see how the body reacts to different carbohydrate sources, over different lengths and durations.
In short, this supplement is an integral part of the marathon athlete's activity, but we mustn't neglect the other classic aspects of sports hygiene, such as daily nutrition or the post-competition phase and muscular recovery of the legs, which are put to a very severe test. 😉
