Maltodextrin is increasingly sought-after by athletes. Although not as well known as whey, this dietary supplement is proving to be of great interest to endurance athletes in their quest for performance. Of the various types available, cassava maltodextrin seems to be the most interesting.
But what do we really know about this supplement? How does this non-sweetening "sugar" act on the body? Is it nutritionally beneficial and does it really boost sporting performance?
First of all, maltodextrin is well-suited to the preparation of energy drinks. Indeed, this form of carbohydrate is useful for replenishing glycogen reserves and reducing fatigue during and/or after exercise. Maltodextrin is particularly easy to digest and, even when dissolved in large quantities, does not create hypertonicity in a drink.
As a general rule, maltodextrin should be considered when you want to increase your carbohydrate intake. Whether derived from corn, potatoes, wheat, manioc or rice, maltodextrin will be useful for athletes. In particular, it will improve performance in endurance sports such as running, trail running or cycling.
On the other hand, this supplement can also aid mass gain and recovery for bodybuilding enthusiasts. Finally, this product, obtained by enzyme-assisted starch hydrolysis, is recognized by the scientific community as healthy and safe in the long term.
Warning: maltodextrin is not a miracle solution. As with any dietary supplement, its use must be part of a balanced diet and a suitable training program. If in doubt, consult a health professional or specialized dietician before starting any supplementation.
What exactly is maltodextrin?
Maltodextrin is a complex carbohydrate derived from thehydrolysis of starch. It is most often derived from corn, wheat or potatoes. However, other plants such as manioc can also be used to produce it. Each of these sources has its own advantage in terms of glycemic index, as we'll see later.
The manufacturing process used produces a whitish powder with a texture similar to that of sugar. It dissolves easily in water and is easily assimilated by the body.
More interestingly, maltodextrin provides carbohydrates without a sweet taste. Maltodextrin can therefore be used to prepare carbohydrate-rich energy drinks, without the sweet taste that might disgust you on the first sip.
Maltodextrin is obtained by enzymatic hydrolysis. In other words, an enzyme, often a glucosidase, is used. An enzyme is a protein, produced by a cell, bacteria or yeast, which has the ability to cleave molecular bonds.
Here, this enzyme cuts the bonds between glucose molecules, to obtain shorter chains. Not all maltodextrins are created equal, and production methods may involve less natural processes. That's why we recommend that you only consume organic maltodextrins.
Maltodextrin is one of those substances we consume every day without necessarily being aware of it. It is found in ice creams, cereals, many sweets and frozen foods.
Historically, it was mainly used as a thickener and texture agent in the food industry.
Although, by misnomer, it may be considered an "additive" in this case, since it is not used in these products as a main or nutritional ingredient, it is NOT an additive in the technical sense of the term, and is therefore not listed in European Commission regulation 1333/2008 on food additives.
What are the benefits of maltodextrin for sports?
Maltodextrin has a special place in the world of sport. By rapidly supplying the body with carbohydrates, it is a very interesting source of energy, a real fuel. In endurance sports such as marathon or trail running, where energy expenditure is intense and long-lasting, maltodextrin can help prevent muscle exhaustion and maintain high levels of performance.
Maltodextrin has the advantage of being easily soluble in water. It can easily be used to increase the carbohydrate load of an exercise drink. With its neutral taste, this supplement will make the consumption of such a drink more pleasant than that of a sweetened drink, for the same concentration of carbohydrates.
It also has the particularity of having very low isotonicity, linked to its very high molecular weight. In other words, a large quantity of carbohydrates in the form of maltodextrin can be added to a drink, without the drink being hypertonic (which would be the case for simple carbohydrates such as sugar, at this concentration).
Remember that a hypertonic drink is absolutely unsuitable for exercise. It has a paradoxical dehydrating effect, and can provoke digestive reactions that are highly disabling for athletes.
Maltodextrin's composition enables rapid digestion. Although its use has nothing to do with whey isolate, they are both highly bioavailable. Maltodextrin easily supplies carbohydrates to the body, enabling rapid energy delivery during an event. The aim is to maintain a relatively stable blood sugar level, which is crucial during an endurance session.
Depending on the type of maltodextrin used (corn maltodextrin, cassava maltodextrin, etc.), the carbohydrates may be at greater or lesser degrees of polymerization, so the release of energy may be more or less gradual. For example, over a long effort, manioc maltodextrin, which enables a more gradual rise in blood sugar levels, will be the most interesting of the maltodextrins.
Like any carbohydrate substance, maltodextrin also promotes the secretion of insulin, a key hormone that helps transport nutrients (mainly glucose) into muscle cells. Maltodextrin can therefore also be very useful in a recovery ration, with proteins for example.
Is maltodextrin doping?
Maltodextrin is a fully authorized carbohydrate widely used in sports to optimize performance and recovery, with no risk of positive anti-doping tests when consumed in recommended doses. You simply have to be careful to choose a quality product.
Protéalpes offers products based on organically grown maltodextrins, guaranteed to be free from doping substances, to reassure athletes subject to testing.
[dipi_library_layout id=”987520448″]When should you use maltodextrin?
Maltodextrin is especially used in endurance sports, for a number of reasons. In disciplines such as marathon running, trail running or long-distance cycling, managing blood sugar levels, which have a direct impact on fatigue, is a key factor in performance. Maltodextrin is a source of rapidly assimilated carbohydrates, but with different benefits from those associated with simple sugars.
In these sports, the aim is to sustain high energy expenditure over a prolonged period. The body needs a constant supply of energy to avoid exhaustion, while minimizing the risk of gastrointestinal upsets that certain unsuitable beverages can cause. Maltodextrin, formulated with other nutrients, meets these needs thanks to its ease of assimilation, low tonicity and neutral taste.
The use of maltodextrin in endurance sports varies according to nutritional strategy, but it is commonly found in energy drinks, energy bars and gels.
For example, runners during a marathon consume gels containing maltodextrin at regular intervals to maintain their carbohydrate reserves. Similarly, in trail running, drinks containing a specific proportion of maltodextrin are often consumed during the event.
But is maltodextrin only for endurance athletes?
As we have already mentioned, malto is particularly useful for recovery, and therefore also for bodybuilding enthusiasts. This supplement is particularly useful for building mass. It helps the athlete to consume more calories. As a reminder, meeting energy requirements is crucial to ensure that the body fully utilizes the proteins absorbed.
Even if you're not looking to build muscle, maltodextrin will help optimize the diet of the fitness/musculation athlete.
When consumed after exercise with the whey shaker, it will enhance recovery. The carbohydrates provided will replenish glycogen stores after a tough workout.
How to use maltodextrin
Maltodextrin consumption must be carefully planned according to the sporting activity with which it is associated. Here's a guide on how to consume maltodextrin for bodybuilding and endurance sports.
Endurance sports
Pre-exercise: when training for prolonged exercise (over 60 minutes), following a carbohydrate-rich diet for several days helps maintain optimal performance. For best results, the ideal is to consume between 8 and 9 g/kg of carbohydrates (taking all sources into account) during the 3 days preceding an event such as a marathon, aiming for glycogen saturation. The bulk of carbohydrates should come from food, with preference given to those with a low glycemic index. Cassava maltodextrin is the perfect supplement. The consistency of the drink depends on the amount of water used in its preparation.
For more intense competitions such as ultras (Ultra trail, Iron man...) the recommendation is to consider a consumption of 12 to 13 g carbohydrates/kg during the three days preceding the competition. However, it is not advisable to exceed these quantities. For team sports such as soccer, rugby, handball, field hockey and others, the target carbohydrate intake is 6 to 8 g/kg in the 24 hours preceding the match.
During exercise: for long efforts (>60 min), a minimum carbohydrate intake of 50 g/hour is generally recommended. This includes all carbohydrate sources (bars, glucose-rich gels, drinks, etc.). These intakes can vary from athlete to athlete, depending on training levels, race profiles and digestive tolerance. This strategy helps to maintain stable blood sugar levels and avoid exhaustion.
After exercise: a dose of around 50 grams of carbohydrates is recommended within 30 minutes of exercise (in the case of very intense exercise, such as a rugby/football match or running event). Maltodextrin is one way of achieving this intake. Ideally, it should be mixed with protein to aid muscle recovery.
Bodybuilding and strength sports
Before exercise: there's no particular point in consuming them at this time.
During exercise: although less common in bodybuilding, some athletes opt for a carbohydrate dose during their session to maintain energy levels. This is particularly useful when training is particularly long and intense.
After exercise: a large dose of carbohydrates (around 70 g), mixed with protein (20/25 g), naturally rich in essential amino acids and especially BCAAs, will optimize muscle recovery and stimulate muscle growth (mass gain).
Although maltodextrin can help strength athletes gain mass, it's important to stress that, like proteins, maltodextrin won't cause endurance athletes to gain mass. In fact, it's basic muscle stimulation, in the case of strength training, that will determine mass gain. Without this specific stimulation, there will be no mass gain, even with post-exercise malto and protein. So no worries for runners and cyclists looking to keep the weight off!
| Moment | Endurance sports | Bodybuilding |
|---|---|---|
| Before exertion | Intake of 50 grams, over the preceding days (target of 6 to 13 g of carbohydrates/kg from all sources, depending on the discipline). | No particular nutritional interest |
| During exercise | Target of 50 g of carbohydrates per hour of effort | Optional, except for long training sessions (>90 mins). In this case, target 50 g per hour of effort. |
| After exercise | 50 g carbohydrates, with protein | 70 g carbohydrates, with protein (to build muscle mass) |
These recommendations may vary according to individual needs and the particularities of each sport. It may therefore be useful to consult a health professional or sports nutritionist dietician for a more personalized dosage. In addition, inter-individual variability in tolerance to maltodextrin must be taken into account to adapt intakes and avoid gastrointestinal risks.
In what type of sport is maltodextrin most often used?
Maltodextrin is commonly used in a variety of sports, but is particularly popular in endurance sports such as cycling, long-distance swimming and running (marathons, trails...). It is also used in sports requiring bursts of energy, such as CrossFit or bodybuilding.
Is maltodextrin safe?
Maltodextrin is generally considered safe for most people. It presents no danger when consumed in reasonable proportions and as part of a balanced diet. However, there are certain contraindications and situations in which maltodextrin consumption should be avoided.
This supplement should be avoided in cases of :
Uncontrolled diabetes: maltodextrin is not considered a sugar. Nevertheless, it does cause a more or less rapid increase (depending on the maltodextrin) in blood sugar levels. People with diabetes or those at risk should therefore avoid maltodextrin or consume it with caution. This also applies to occasional diabetes during pregnancy.
Carbohydrate sensitivity and irritable bowel syndrome: people with carbohydrate sensitivity or irritable bowel syndrome may experience gastrointestinal discomfort such as bloating, gas or diarrhoea.
Food allergies or sensitivities: avoid maltodextrins that may contain gluten if you are sensitive to this substance. The most common cases of allergy to maltodextrin concern malto from wheat.
Obesity and weight gain: rich in calories and carbohydrates, maltodextrin can contribute to weight gain if consumed in excess, especially if not compensated by adequate energy expenditure. Remember that these products should only be consumed in the context of intense sporting activity.
The use of maltodextrin must be adapted to the needs, objectives and profile of each athlete to maximize the associated benefits.
How to choose maltodextrin?
Maltodextrin is becoming increasingly popular with athletes. Sports nutrition giants are responding to this demand with new products. But not all supplements are created equal. To make the right choice, we encourage you to consider the following criteria:
Intended use: your choice should depend on your intended use. If you simply want malto to prepare for a competition, it's best to opt for the purest product, such as Protéalpes neutral maltodextrin. Alternatively, if you want to prepare an energy drink for exercise, an iso drink, you can choose malto such as red fruit maltodextrin, which contains, in addition to maltodextrin, other sources of carbohydrates, electrolytes and vitamin C, for a complete and highly adapted intake.
Dextrose Equivalent (DE): Dextrose Equivalent indicates the degree of hydrolysis of a carbohydrate mixture. It gives an idea of the length of the chain of glucose molecules in the product. DE is expressed as a percentage: a high DE (close to 100) means that the product contains mainly glucose and will therefore be rapidly assimilated by the body. In the field of sports, maltodextrin with a medium or low DE (10-12) is preferred for prolonged energy release. Note that maltodextrins cannot have a DE lower than 3 or higher than 20.
Glycemic Index (GI): the glycemic index of maltodextrin varies enormously from one brand to another. These products will generally have a high GI, since it is usually produced from corn. Other plant sources, such as manioc, provide the means to obtain maltodextrin that avoids a punctual spike in blood sugar levels, with a smoother GI. Once again, supplements with this profile are ideal for preparing a sports drink.
The ingredients list: as usual, we urge you to pay particular attention to the ingredients list. Some undesirable compounds , including sweeteners, may be found in maltodextrin. As when choosing your whey, trust the brand's certifications and commitments . These attest that the producer complies with good manufacturing practices and standards specific to sports nutrition.
Brand: it's hard to choose a dietary supplement without considering the brand. To find the best maltodextrin, in addition to a detailed review of the products, their formulation and ingredients, we advise you to consult the various reviews left by consumers on the web. Each person's preferences will give you clues as to which product to buy. Asking for advice from a professional (with no conflict of interest) is also a very good solution.
Organic cassava maltodextrin
Natural, organic carbohydrate and vitamin C solution. Standardized without doping substances. Additive-free and gluten-free.
"(...) Very well tolerated for me, even with increased doses."
Cyril B. (guaranteed review)
⭐⭐⭐⭐⭐
Home recipes for maltodextrin-based isotonic drinks
For those who like to make their own drinks, here are a few homemade recipes:
- Energy drink for cycling
- Ingredients: crude maltodextrin, lemon, salt (1.2 g per liter of solution), water.
- Preparation: mix all ingredients in a gourd and shake vigorously.
- Recovery smoothie
- Ingredients: maltodextrin, whey protein, banana, oat milk.
- Preparation: blend all ingredients in a blender.
Conclusion
Maltodextrin is a popular dietary supplement that offers many benefits for athletes. Although it is generally safe for most athletes, it is important to take into account certain criteria when choosing the right product for you, and to follow dosage guidelines to maximize its benefits.
As always, it is advisable to rely on the advice of a healthcare professional to help you set up a supplementation program.
