Looking foradvice on maltodextrin?
Several scientific studies now confirm the importance of consuming carbohydrate-rich foods when engaging in physical activity. Taking the form of a mixture of polysaccharides derived from the hydrolysis of starch, maltodextrin is an excellent option for athletes.
But how does it affect your performance? What effect does it have on muscle recovery? In which disciplines is it particularly useful? In this article, we try to explain objectively and simply what you need to know about it.
Contents
Maltodextrin as an endurance carbohydrate source
Reviews of maltodextrin are generally very positive.
Perceived as a real fuel by athletes, this rich source of carbohydrates can be rapidly absorbed by the body, providing the energy needed around (before, during and after) a sporting event.
Few specific data on maltodextrin
There are few specific studies on maltodextrin as a carbohydrate ingredient. Nevertheless, the scientific consensus on carbohydrates in sport is well established, and by extension, maltodextrin is a pure source of carbohydrates.
From the article " Exercise and Fluid Replacement1"written by theAmerican College of Sports Medicine, the consumption of fluids containing carbohydrates and electrolytes is essential for workouts lasting over an hour. Performance is better with a carbohydrate + electrolyte mixture than with water alone.
When it comes to carbohydrates, compounds such as fructose, glucose and maltodextrin (absorbed mainly in the form of glucose) are recommended to delay fatigue during exercise and maintain performance.
Whatever endurance sport you practice - running, trail, raid, triathlon, ultra, marathon or other - many athletes have already experienced that intense feeling of fatigue known as the "wall".
This occurs when glycogen reserves are depleted. In other words, energy runs out and the body goes into "off" mode.
To avoid this situation (based on training and a suitable daily diet), the scientific consensus agrees on two main methods:
- Glycogen loading (in the days leading up to the event);
- a regular intake of carbohydrates during exercise.
For this reason, dieticians recommend a carbohydrate-rich diet, with an intake of 8 to 9 g/kg of carbohydrates per day for two to three days prior to the event. To achieve these quantities, the main carbohydrates must come from the general diet, but the main benefit of a low ED manioc maltodextrin is that it ideally supplements this intake without overloading the intestinal system.
Maltodextrins are a group of carbohydrates derived from the partial hydrolysis of starch. This hydrolysis process facilitates digestion by breaking down starch into shorter chains of glucose molecules. Hydrolysis is usually carried out by natural enzymes, which break down starch in the same way as heat (cooking) or digestive enzymes.
Good to know:
Maltodextrins can be created from a variety of starch sources, such as corn, wheat, rice, potato, manioc, etc. Each has its own advantages, particularly in terms of glycemic index and ability to raise blood sugar levels more or less gradually. Each has its own advantages, particularly in terms of glycemic index and ability to raise blood sugar levels more or less gradually.
Once the product has been processed, it takes the form of a white powder with no particular taste. Malto dissolves very well in liquids such as water and fruit juices, and is easily assimilated by the body.
Maltodextrin is therefore a very useful food supplement for preparing carbohydrate drinks to supplement the diet in the days leading up to a long endurance event. Especially as, unlike other products, it doesn't have that sweet taste that can sometimes be off-putting.
Caution:
Manufacturers do not always use natural processes during production. We recommend that you choose additive-free products which, when they contain maltodextrin, are certified organic. This is the case with Protéalpes maltodextrins.
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)
⭐⭐⭐⭐⭐
Effectiveness of carbohydrates and electrolytes during exercise
The combination of carbohydrates and electrolytes in sports drinks helps to improve performance.
A drink containing maltodextrin for a marathon, cycle race, trail run or triathlon will therefore be very useful for carbohydrate intake.
Fluid exercise and replacement study
During long periods of exercise, drinks containing carbohydrates and electrolytes are more effective than water alone1. They help maintain hydration, replace salts lost through perspiration and generally improve performance.
Carbohydrates delay the depletion of glycogen stores and provide a fast exogenous energy source, which also improves endurance and results.
Studies on the effect of carbohydrates during exercise of different durations
Carbohydrate intake must be adapted to the duration and intensity of the effort to maximize benefits.
For efforts lasting around an hour, carbohydrate consumption activates the central pleasure receptors in the brain. This boosts performance via the central nervous system. In this case, it has been reported that the type of carbohydrate consumed matters little2.
On the other hand, for efforts lasting more than two hours, the type of carbohydrates consumed is of greater importance. It is essential to opt for a mixture of glucose (mainly) and fructose, which will be more effective than glucose alone2.
This blend increases the rate of carbohydrate oxidation (notably via optimized absorption) and delivers more energy to the muscles. This is vital for prolonged exercise.
This glucose/fructose mix can naturally be provided by sucrose, which is a natural and potentially unrefined source (if derived from raw, untreated sugarcane sap, for example).
Unrefined cane sugar also provides essential minerals for endurance athletes. The digestive enzymes that cleave sucrose into glucose+fructose have a greater potential for action than the maximum absorption capacity of the intestine, so the absorption of sucrose in the form of glucose+fructose cannot be limited by the maximum activity of these enzymes.
Specific benefits of maltodextrin
Athletes' opinions on maltodextrin vary. Some tend to see it as a miracle product, while others find it neutral or even harmful to health.
In fact, maltodextrin offers many advantages, and it's very interesting to include it in an exercise drink, not as the sole source of carbohydrates, but as one of the main sources. Maltodextrin can be used in both pre- and post-exercise situations, depending on the situation.
However, as with all supplementary nutrition, it's important to choose your maltodextrin carefully, favouring quality, additive-free ingredients, and to consume it as part of a balanced, varied diet and healthy lifestyle.
Polymerized carbohydrates
Maltodextrin is a polymerization of glucose molecules, similar to starch but more digestible. This structure ultimately facilitates the release of glucose into the bloodstream, helping to maintain stable blood energy levels during exercise.
But maltodextrin's main advantage lies in its ability to provide carbohydrate in a small volume, while inducing very low isotonicity, due to its very high molecular weight.
In other words, it can be used in addition to glucose and fructose, to obtain a drink (very) rich in carbohydrates, without being hypertonic. This would be impossible using only glucose + fructose, or sucrose.
Caution:
A hypertonic drink can cause serious digestive problems and dehydration.
Osmolarity is a measure of a beverage's particle concentration. A hypo-osmotic drink is less concentrated than blood (extreme example: clear water): it is rapidly absorbed by the body.
A hyper-osmotic drink is more concentrated than blood (extreme example: seawater): it is poorly absorbed, or even not tolerated by the body, and causes digestive problems, pain and dehydration.
An isotonic (iso-osmotic) drink is one that has the same tonicity as blood (e.g. saline).
The ideal is to consume mixtures with an osmolarity below or at most close to that of blood plasma.
For example:
An isotonic drink will have an osmolarity of around 280-320 mOsm/L. Note that a slightly hyper-osmotic drink can be absorbed in the post-exercise phase, but the aim is to provide as many carbohydrates as possible in an exercise drink that is as hypo-osmotic as possible.
Post-exercise maltodextrin
Having already discussed the use of maltodextrin in endurance sports before and during exercise, let's see what opinions there are on maltodextrin in post-exercise, and in particular on the use of malto in bodybuilding.
Studies on maltodextrin in bodybuilding
According to scientific studies, there is no greater benefit to be gained from consuming this dietary supplement in pre-exercise muscle-building3, contrary to what we have seen for endurance efforts.
On the other hand, a mixture of whey protein and carbohydrates (sucrose + possibly maltodextrin, depending on the case) is essential for post-workout recovery.
It's particularly in a weight gain phase that this carbohydrate intake (via maltodextrin) is important to obtain a satisfactory calorie balance, in addition to the diet.
In this case, it is recommended that the maltodextrin used to complement the proteins should be a low DE maltodextrin, in order to obtain a smoother carbohydrate discharge, enabling it to be used post-exercise, but also as a snack, breakfast...
Good to know:
Maltodextrin can also be used for weight gain. It will have beneficial effects by increasing caloric intake.
However, it's muscular stimulation, not nutrition, that triggers mass gain. In other words, cyclists and runners need not worry about weight gain linked to maltodextrin, if the latter is not linked to an overall caloric surplus and the basic effort is an endurance effort.
Post-endurance effects
On the other hand, after a marathon or a match (high-intensity endurance), the ideal is to consume a malto with a high GI(Glycemic Index) to obtain a rapid glycemic and insulin peak4, always in addition to a suitable intake of fast proteins, such as whey.
In high-intensity endurance post-exercise, in addition to proteins, we aim to have an intake of 0.6 to 1 g/kg of carbohydrates in the first hour after exercise, then as much, every 2 h over 4 to 6 h. It is recognized that a minimum intake of 8 g/kg/d (ideally 9-10) is necessary to restore muscle glycogen levels for post-exercise activities such as soccer, rugby, field hockey or basketball4.
Here again, it's important to remember that most of this intake comes from the traditional diet, but that a rapid and precise intake of proteins and carbohydrates in liquid form between 30 min and 2 hrs after exercise can kick-start quality muscle and energy recovery. We come back to this in detail in our dossier on the ideal dosage of maltodextrin.
To find out more :
Would you like to know more about the risks associated with maltodextrin consumption? See our articles on this subject:
Does maltodextrin contain gluten?
When should you take maltodextrin?
Can you be allergic to maltodextrin?
Cassava maltodextrin VS corn: how to choose?
Maltodextrin VS dextrose: how to choose?
Can I take maltodextrin during pregnancy?
Can diabetics take maltodextrin?
When should you take maltodextrin?
