Maltodextrin is often mentioned in the world of sport, particularly endurance sports. However, it also raises many questions about its benefits for bodybuilding.
In fact, maltodextrin is a real help for exercisers seeking to optimize their mass gain and energy intake in general, if it is of the right quality and used correctly.
But what are the recommendations for achieving these objectives?
This article aims to explore in a scientific and practical way the usefulness of maltodextrin, a complex carbohydrate, as part of a sports diet associated with mass gain.
We detail its role in energy intake, its contribution to recovery and how its use can be optimized for athletes aiming for mass gain.
What is maltodextrin and how is it produced?
Maltodextrin, a complex carbohydrate derived from the hydrolysis of starch, is a key ingredient in sports nutrition, particularly appreciated for its role in optimizing performance and muscle recovery. Produced mainly from corn, wheat, rice, potatoes or even manioc, this whitish powder is the result of a process in which starch is transformed, in a more or less healthy way depending on the type (prefer organic maltodextrins), into shorter chains of glucose molecules, making sugar simpler and quicker to digest.
This characteristic makes maltodextrin a rapidly available source of energy for the body, ideal for long-duration efforts (over 1h).
The manufacturing process
Maltodextrin production begins by extracting starch from its plant source, usually by pressing. This starch is then subjected to enzymatic hydrolysis, a process catalyzed by a protein (an enzyme) that breaks down the long starch chains into shorter ones.
Depending on the degree of hydrolysis, the product may have a Dextrose Equivalent (DE) and a variable, though generally high , Glycemic Index (GI), making maltodextrin particularly useful for rapidly replenishing muscle glycogen stores after training.
This difference in glycemic index is very interesting and can have an impact on its use. We will develop this theme further in this article.
Its neutral taste and solubility make it an easy choice for addition to a variety of energy drinks and dietary supplements, including protein shakes like whey (naturally rich in BCAAs) or even gainers for those seeking weight gain.
Here is a table comparing maltodextrin and other carbohydrate sources:
| Carbohydrate sources | Glycemic index (GI) | Rapid assimilation | Common uses |
|---|---|---|---|
| Maltodextrin | Relatively high (but varies by product) | Fast | Energy drinks, gels, post-exercise recovery, energy intake during exercise |
| Dextrose/glucose | Very high (~100) | Very fast | Recovery supplements |
| Fructose | Rather low (15-30) | Slower | Energy drinks (in combination) |
| Sucrose (table sugar) | Medium (~65) | Fast | General nutrition, certain energy supplements |
| Corn starch | Variable (depending on preparation) | Moderate to slow | Endurance drinks and gels |
| Whole grain rice | Medium (50-70), depending on cooking temperature | Moderate to slow, depending on cooking | Solid foods, meals the day before and the day before |
Optimum use of maltodextrin for general sports performance
The use of maltodextrin for performance enhancement is a topic of interest for many athletes and bodybuilders. Understanding when and how to consume maltodextrin can maximize its effectiveness and contribute significantly to achieving performance and muscle growth goals.
When should you use maltodextrin?
Maltodextrin consumption is ideal around training sessions(mainly afterwards), particularly for intense and/or long-duration efforts. Usage will depend on the type of maltodextrin and the effort involved.
Taking maltodextrin just before exercise can provide a rapidly available source of energy, making it possible to increase the intensity and duration of effort, and above all keep glycogen stocks higher. However, this is not its typical use. Other types of carbohydrate are better suited to these pre-exercise phases, and are more useful for endurance training.
When maltodextrin is consumed pre-exercise, we're often talking about the days preceding an endurance event, to maximize liver and muscle glycogen stocks.
Consumed post-workout, it helps replenish glycogen stocks efficiently, an essential point for muscle recovery and growth, particularly in bodybuilding.
In this section, we'll look at how to use it to optimize your bodybuilding efforts.
How do I use maltodextrin?
Maltodextrin comes in powder form and can be easily mixed with water or other liquids, such as protein shakes or energy drinks.
It is present, for example, in Protéalpes gainer. This is a combination of unrefined wholegrain sugar and manioc maltodextrin (DE 10). The choice of this maltodextrin is justified by the fact that the rise in glycemia is smoother over time, enabling the athlete to take the gainer as a snack and not just post-training.
For those looking to build muscle mass, combining cassava maltodextrin with a protein source, such as whey, after training is particularly beneficial for stimulating protein synthesis and muscle development.
Recommended quantity
We often hear the question: how much protein do I need per day to gain mass? What about carbohydrates and, possibly, maltodextrin?
The amount of maltodextrin to consume depends on several factors, including intensity of activity, duration of effort and individual energy requirements.
In general, after a major effort during which glycogen stores have been severely depleted, we recommend a carbohydrate dose of 1.0 g to 1.85 /kg/h(1) immediately after the effort and up to 5 hours later. Please note that we're talking here about total carbohydrates, which must come mainly from food. Maltodextrin is just one easy way of providing some of these carbohydrates.
For post-workout recovery, a combination of maltodextrin and protein in a 3:1 ratio (carbohydrate:protein) is often suggested to optimize glycogen recovery and muscle repair. When building mass, this carbohydrate intake is also essential in terms of caloric intake, which must be high.
Specific interest in weight gain
Maltodextrin is a dietary supplement of choice for athletes in the mass-gain phase, thanks to its ability to provide a large quantity of carbohydrates in a reduced volume, making it easier to achievea positive calorie balance.
When building mass, it's important to calculate your caloric needs so as to be slightly overweight to optimize muscle gain.
Just as we often wonder when to take our whey when we're building mass, the question remains relevant when it comes to maltodextrin.
There's little point in taking it just before your session. During exercise, it is not particularly recommended for strength training, except in special cases where the athlete has not been able to eat properly before the effort.
Some athletes take them during the session to maintain a satisfactory energy level, particularly during long, intense sessions or competitions. Normally, during a one-hour strength training session, we have enough glycogen reserves to run on endogenous energy, without having to resort to exogenous energy.
On the other hand, the real benefit will come from taking them after your session to replenish your glycogen stores and stimulate protein synthesis (via proteins).
For example, it's advisable to take a dose of 60/70 g of carbohydrates with 20-25 g of protein, in liquid, rapidly-assimilable form, after your workout. An intake in the form of a healthy, well-calibrated gainer is interesting, as it enables rapid absorption of proteins and carbohydrates post-exercise. The rest of the recovery nutrition will be provided by the classic diet.
These 20-25g of protein can be provided by whey, which you'll need to choose carefully, or by a gainer, offering protein and carbohydrates in a balanced dosage, ready to use straight away.
What's more, if you're building mass, this extra carbohydrate intake will help you reach your daily calorie target.
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The glycemic index of maltodextrin and its importance
The glycemic index (GI) is a determining factor in sports nutrition, influencing performance, recovery and energy management.
Explanation of the glycemic index
The glycemic index measures the power of a food to raise blood sugar levels, relative to a reference (pure glucose). High-GI foods cause a rapid and fairly long-lasting rise in blood glucose levels, stimulating the pancreas to secrete insulin.
This reaction is essential, as it recharges the muscles with carbohydrates and stimulates muscle protein synthesis. But, depending on the moment, it is important to avoid provoking these glycemic peaks outside of any effort (except in the immediate post-exercise phase).
Maltodextrin: gradual carbohydrate intake for weight gain
Although maltodextrin generally has a high GI, it's a good idea for athletes building up their mass to opt for low-GD versions (10), such as those derived from manioc, to avoid excessive glycemic peaks. High GIs may be of interest to athletes involved in high-intensity sports, in post-match or post-race situations, for example.
In other cases, these peaks can lead to rapid fatigue and reduced performance if maltodextrin is not consumed strategically.
The maltodextrin used in Protéalpes gainer, for example, is derived from manioc and offers a more gradual release of carbohydrates, making it an ideal choice for athletes wishing to take the product as a medium-intensity post-exercise and/or snack.
Maltodextrin and health: potential risks
Side effects and precautions
Although maltodextrin has many benefits for athletes, and is in no way harmful to health overall, it is important to take certain precautions.
Because of its high glycemic index, which can cause blood sugar spikes, corn maltodextrin is not suitable for daily consumption, nor as a snack or after mild exertion.
The subject is also very important for diabetic athletes. In fact, we have an article dedicated to whey intake for diabetics.
In this respect, the manioc-based maltodextrin in Protéalpes' Mass Gainer, with a DE of 10, has a lower GI than conventional maltodextrins, helping to limit the aforementioned blood sugar spikes.
Some types of maltodextrin, particularly those derived from genetically modified cereals, may pose additional health issues for sensitive individuals. Beware of the sources and certificates associated with these products!
Maltodextrin is not an additive, but its method of production can vary from product to product. Always opt for quality maltodextrins, ideally certified organic.
It's also important to note that maltodextrin can affect intestinal flora and cause digestive discomfort in some people. It should be used sparingly, as a complement to a varied, balanced diet.
Unsurprisingly, just as taking a whey without additives is beneficial, so is maltodextrin.
In short, maltodextrin, when carefully chosen for its quality and purity, without additives, represents a safe dietary supplement for people without blood sugar-related health problems. For athletes and active individuals, maltodextrin is not a danger, but rather a valuable asset for achieving one's goals.
Is maltodextrin vegan and gluten-free?
Maltodextrin is generally vegan and gluten-free, depending on its source (except for special production methods). If you suffer from celiac disease, check with the brand that the products are certified gluten-free.
It's crucial to check the label, especially if the production lines are used for several products, to ensure that no trace of gluten is likely to be associated with it.
Conclusion
Maltodextrin, a complex carbohydrate, plays a crucial role in the diet of athletes, especially those aiming to build muscle mass.
Its ability to rapidly replenish glycogen reserves and provide long-lasting energy makes it the ingredient of choice in energy drinks and supplements for athletes at different times, during and after exercise.
Choosing the right form of maltodextrin, such as cassava maltodextrin, with the right glycemic index, can help minimize the risk of glycemic spikes while supporting performance goals.
Maltodextrin-based products without additives ensure better digestion and reduce the risk of side effects, while providing the carbohydrate benefits needed for intense training and recovery.
In short, maltodextrin is a valuable component for athletes seeking to maximize their potential. With careful selection and strategic use, it serves as a lever for achieving top-level performance, while maintaining optimal health.
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