When it comes to sports nutrition, choosing the right maltodextrin is essential to ensure adequate carbohydrate intake. Depending on the sport and the intended use, different types of carbohydrate, and therefore maltodextrin, need to be chosen.
We'll be focusing on the technical aspects of Dextrose Equivalent (DE), the types of plant from which maltodextrin is produced, the certifications to be favored, and any added ingredients in order to provide the most objective response to athletes' needs in terms of maltodextrin.
Contents
What is the intended use?
Maltodextrin is a powder obtained by the hydrolysis of starch, i.e. the transformation of starch into shorter chains. Depending on the source and degree of hydrolysis, the DE(Dextrose Equivalent) is higher or lower (between 5 and 20). The lower the DE, the smoother the carbohydrate discharge.
What is DE - dextrose equivalent?
DE (Dextrose Equivalent) is a key indicator used in the food industry to measure the amount of reducing sugars present in a sweet product, expressed as a percentage of dextrose (D-glucose) on dry matter.
Here are the 5 main features of the ED:
- It is related to the degree of hydrolysis of a complex carbohydrate such as starch. The higher the DE, the greater the degree of hydrolysis, and the greater the proportion of simple sugars.
- On a scale of 0 to 100 :
- DE = 0 corresponds to unprocessed starch
- DE = 100 corresponds to pure dextrose (D-glucose)
- Between 0 and 20, these are maltodextrins
- Above 20, it is called glucose syrup.
- The DE gives an indication of the average degree of polymerization (DP) of starch sugars.
- The lower the DE, the lower the product's glycemic index (GI), and vice versa.
- The ED also determines the functional properties of the final product, such as softness, viscosity, texture and stability.
Maltodextrin dissolves easily in a gourd or pouch, and can be consumed with water, milk or any other liquid, thanks to its neutral taste. It may or may not be accompanied by other ingredients (other carbohydrates, proteins, electrolytes, etc.).
The body's needs are not the same for endurance sports, bodybuilding or clinical nutrition.
Maltodextrin for endurance sports
Endurance sports such as trail running, triathlon or cycling generally require exogenous fuel when the effort exceeds 60 minutes.
This contribution is most simply in the form of carbohydrates.
Depending on practice, endurance sports may require carbohydrate intake before, during and after exercise (with protein).
During exercise, we recommend carbohydrates (minimum 50 g/h), electrolytes and vitamin C.
Post-exercise, carbohydrates enable glycogen replenishment and optimize muscle fiber repair linked to protein absorption. Depending on the intensity of the effort, a large quantity of high-GI carbohydrates (around 50 g) is recommended as a supplement to the protein ration.
Conversely, in the run-up to a major event (trail, marathon...), we aim to reach 8 to 9 g/kg/d of carbohydrates, giving priority to low-GI carbohydrate sources. We'll come back to this in our special report on malto during a marathon.
Maltodxtrin for bodybuilding and weight gain
Endurance athletes aren't the only ones to enjoy the benefits of maltodextrin.
For athletes looking to gain mass, the use of carbohydrates with protein is particularly effective. The latter helps achieve a positive calorie balance while providing a large quantity of carbohydrates in a reduced volume.
In principle, mass gain requires a caloric supply slightly in excess of requirements.
The aim is to reach 45 to 55 kcal/kg/d during the weight gain phase.
Unlike endurance sports, power sports don't require specific carbohydrate intakes before and during exercise, unless it's a competition lasting several hours.
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)
⭐⭐⭐⭐⭐
From which plant source?
Maltodextrin is extracted by hydrolysis of starch from cereals or starches (corn, wheat, rice, potato or manioc). The GI(Glycemic Index) of the product may vary according to the source, and is directly related to the DE(Dextrose Equivalent).
When comparing maltodextrins, it's often the DE that you're looking for. It is generally between 5 and 20. The higher the DE, the more immediate the carbohydrate discharge, resulting in a significant carbohydrate and insulin rise. On the other hand, the lower the ED, the more gradual the rise in blood sugar.
For example, cassava maltodextrin DE10 provides a smooth, gradual rise in blood glucose. Conversely, corn maltodextrin DE19 is associated with a much faster absorption of sugars in the body.
Corn maltodextrin
Choosing corn maltodextrin generally results in a rapid release of sugar into the bloodstream, especially when the DE of corn maltodextrin is 19. It is ideal for use in a recovery ration, where the aim is to achieve a glycemic peak. It is then used with protein.
This food offers more effective recovery after high-intensity endurance exercise, and maximizes the absorption of sugars and amino acids in the muscles.
On the other hand, its particularly high glycemic peak makes it a supplement to be avoided by diabetics.
Cassava maltodextrin
The choice of cassava maltodextrin, with a DE of 10, is better suited to a continuous carbohydrate requirement, as is the case during endurance events. At Protéalpes, our products are made from organic manioc maltodextrin.
For an effort drink, manioc maltodextrin DE 10 is ideal, but it must be supplemented with vitamin C and other sources of carbohydrates (glucose/fructose mix) and electrolytes for a complete and adapted energy supply.
Other possible sources (rice, potatoes)
While corn and manioc are widely used in the manufacture of maltodextrin, there are other possible sources. These include rice and potatoes.
Their use remains less widespread and less well-known than that of corn or manioc in sports nutrition.
What are the quality criteria to consider?
As with all supplements, if you want to include this complex carbohydrate in your diet, you need to choose a quality product, preferably organic and additive-free.
Purity and absence of additives
The composition of maltodextrin is important to meet the needs of each individual. It is essential to choose products free from additives and unnecessary ingredients. Organic certification of maltodextrin ensures maximum traceability, environmentally-friendly cultivation and a controlled production process using natural enzymes.
Beyond the maltodextrin itself, it's crucial to monitor the composition of malto-based products, which must comply with the same additive-free, sweetener-free rule. Additives are compounds added to a foodstuff to improve its texture, taste or appearance, or to assist in its manufacture, but which provide no nutritional benefit to the consumer. Although they are authorized at European level, their use should be limited and avoided on convenience products such as sports supplements.
For example, on recovery products that combine maltodextrin and proteins, it's important to ensure that protein sources have impeccable traceability, ideally from French sources and manufactured in France. Beware of adding sweeteners (sucralose, aspartame), lecithins and thickeners, which are often used in protein products.
How to dose and use maltodextrin?
Theuse of maltodextrin must be adapted to your specific needs. Not all sports require the same degree of carbohydrate supply. Here are our recommendations in terms of dosages, addition of other ingredients and best times for consumption.
Recommended doses according to activity
Dosage depends directly on how it is used. The dosages to be considered are those for carbohydrates in general, rather than maltodextrin specifically.
For example, a minimum carbohydrate intake of 50g per hour of endurance exercise is recommended. If we consider that 40g of these 50g can be provided by a carbohydrate drink, the dosage of the latter will be 40g, regardless of the amount of maltodextrin ultimately linked to this intake.
Here's a summary table of carbohydrate dosages, depending on the type of exercise and the time of day.
| Moment | Endurance sports | Power sports |
| Before exertion | Before an event: 8 to 9 g/kg/d of carbohydrates. Give preference to low-GI carbohydrates in the diet; manioc maltodextrin DE 10 can supplement this intake. | Low nutritional value |
| During exercise | Aim for at least 50 g of carbohydrate per hour of exercise. Variable sources: a DE 10 cassava maltodextrin-based exercise drink is an interesting main and basal source of carbohydrates. | Same as for endurance sports, but only if sustained over a long period (>90 min). |
| After exercise | 50 g high-GI carbohydrates (e.g. DE 19 corn maltos), with 15/20 g whey-type protein. Example: ProRecovery by Protéalpes | If weight maintenance/loss: no interest in carbohydrate supplementation If weight gain objective: 70 g carbohydrate, with 20/25 g protein |
Our other files
Protéalpes is committed to providing you with all the resources you need to understand maltodextrin, its risks, benefits and challenges. Here are the other articles on this theme:
Should youconsume maltodextrin before or after exercise?
What are the dangers of maltodextrin?
What scientific studies say about maltodextrin
Maltodextrin allergy: is it possible?
Dextrose or maltodextrin for runners?
What are the risks of maltodextrin during pregnancy?
What is maltodextrin anyway?
