How do you choose between maltodextrin and dextrose to maximize performance and recharge your batteries after intensive training? To find out, we first need to understand their roles in the body and how they interact.
Malto is a member of the oligosaccharide family of complex carbohydrates. Dextrose, on the other hand, is a form of glucose, a monosaccharide (simple carbohydrate). Both ingredients are widely used by athletes for their ability to provide energy.
Both are used in sports drinks to maintain high levels of performance. So, what are the differences between these two foods? How to choose them and how to consume them? Find out in the rest of this article!
Contents
What are the differences between maltodextrin and dextrose?
In the athletic field, maltodextrin and dextrose offer an interesting carbohydrate source for recharging glycogen stocks and muscle recovery. However, these two ingredients are not identical. So, maltodextrin or dextrose? What's the difference?
Origin and production process
Maltodextrin is a carbohydrate derived mainly from starchy foods such as corn, wheat, rice, potatoes and manioc. It is produced by the hydrolysis of starch. Enzymes or acids (depending on the method of production) cleave the molecules to obtain polysaccharides that are shorter than starch.
Dextrose is a corn-based sugar with the same chemical composition as glucose.
Nutritional composition
| Maltodextrin (per 100 g) | Dextrose (per 100 g) | |
| Energy Kcal | 1591 kj 380 kcal | 1528 Kj 365 kcal |
| Fat of which saturated fatty acids | 0 g 0 g | < 0,1 g 0 g |
| Carbohydrates of which sugars | 95 g 7 g | 95 g 95 g |
| Protein | < 0,5 g | < 0,1 g |
| Salt | < 0,01 mg | < 0,01 mg |
Maltodextrin is classified by DE - Dextrose Equivalent. The higher this value, the higher the glycemic index. Glucose, on the other hand, has an invariably high GI of 100, the reference GI against which other carbohydrates are compared to measure their impact on blood glucose levels.
Absorption and digestion
Ultimately, malto is mainly absorbed in the form of glucose in the intestine.
Maltodextrin, particularly manioc malto (DE10), enables progressive carbohydrate absorption. Carbohydrate discharge is smoother than with the same dosage of dextrose. It is therefore ideal for forming the basis of an adapted sports drink.
Note that the absorption of glucose (from malto, dextrose or any other food) is optimized by NA+, in a co-transport phenomenon.
What are the benefits of maltodextrin for athletes?
Maltodextrin acts as a fuel for your body, whether before, during or after a physical event. It has the advantage of being tasteless, and can be mixed with water, milk or any other liquid.
It's important to choose your maltodextrin carefully , and opt for organic certification. Maltodextrin is a starch that has undergone enzymatic hydrolysis, which can be more or less chemical. Organic maltos have stricter production methods, based solely on natural enzymes.
Protéalpes products are certified free of additives, sweeteners, doping substances and gluten, and all maltodextrins used are certified organic. The osmolarity of beverages is controlled in the laboratory.
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)
⭐⭐⭐⭐⭐
Endurance and energy
Endurance sports require sufficient carbohydrate intake to maintain performance and promote optimal muscle function. For this, the body requires carbohydrates in the form of glucose, but also fructose, as the transporters are different.
Source: Rowlands et al.1. Reproduced and adapted from Wright et al.2 with permission.
Studies show that the ideal balance in an exercise drink is to mix malto with a glucose/fructose1 blend, vitamin C and electrolytes. This can be achieved with a natural source of glucose/fructose, as in Protéalpes endurance drink.
Sucrose enables equimolar absorption of glucose/fructose from a natural, unprocessed source, organic whole cane sugar.
Weight gain and recovery
In bodybuilding, a dose of maltodextrin during the workout can help you maintain your energy levels. But in the context of strength training, it's more important to take a dose after exercise, to replenish your glycogen stores and optimize protein synthesis (in addition to protein intake).
With this in mind, organic manioc maltodextrin is used in Protéalpes mass gainers with a precise dosage of complete sugar (glucose+fructose), to provide a smooth GI carbohydrate combination in addition to amino acids.
A dose of around 60 to 70g of carbohydrates, combined with 20/25g of protein, optimizes muscle recovery and promotes mass gain, if this is the objective, as part of an adapted training and calorie intake.
Digestive tolerance
Thanks to the hydrolysis of starch (shorter, more easily digestible chains), maltodextrin provides a fast, easily digestible source of energy. Hydrolysis is similar to cooking. Starch is cooked to reduce the polysaccharide chains and make the carbohydrate digestible for humans.
Depending on individual profiles and tolerances, malto may be linked toallergic reactions or intestinal disorders. To guard against this, it's important to check the ingredients list for traces of any allergens, and to choose a product made from certified organic maltodextrin containing no additives.
Advantages/disadvantages of dextrose for athletes compared to malto?
Dextrose is often used by athletes, as it also provides a source of carbohydrates that can be quickly and easily assimilated by the body.
Speed of action
Dextrose can be rapidly digested, provided it is consumed in ideal dosages. It enables you to increase exercise duration by providing exogenous carbohydrate that can be used very quickly, in a way comparable to maltodextrin.
Specific use
While maltodextrin(maltodextrin - complete guide) can be used for a wide range of purposes, from endurance and bodybuilding to pre-, during and post-exercise, dextrose is mainly used during exercise.
Sweetening power
Dextrose has a very high sweetening power, far superior to maltodextrin. While this can be an advantage in some cases, it is often a limiting factor in its use, as dextrose-laden beverages are too sweet (disgusting).
Osmotic power
Dextrose (glucose) has a much greater osmotic power than maltodextrin. In other words, for the same amount of material in solution, dextrose will produce a drink with a much higher osmolarity than maltodextrin.
This can be problematic, depending on the quantities used, and can result in a hyperosmotic drink, unsuitable for use during exercise (poor digestion, dehydration, cramps, abdominal pain...).
Simple type of carbohydrate requiring the use of other simple carbohydrates
As we have seen, dextrose is in fact chemically and technically identical to glucose, a simple carbohydrate. Scientific studies now agree that, in addition to glucose, sportsmen and women need fructose to maximize carbohydrate absorption.
In a drink containing dextrose (a more or less processed product), isolated fructose (a processed product, not available in organic form due to the way it is obtained) must be added externally, which is not optimal: the same intake can be easily and naturally obtained via organic unrefined whole sugar, providing glucose and fructose in equivalent quantities, directly absorbable at intestinal level.
How do you choose between maltodextrin and dextrose for your sporting needs?
As you can see, despite the technical advantages of dextrose, we don't particularly recommend its use in waiting, exercise and recovery drinks.
Specific objectives
As we've seen, endurance sports such as marathons, half-marathons, cycling and trail running require a high intake of sugar during exercise, whereas for bodybuilding or weight gain, post-exercise intakes are generally sufficient.
In any case, when necessary, simple carbohydrates (glucose/fructose) should be consumed in their natural, unrefined form (sucrose from unrefined cane sugar, maple syrup, honey, etc.).
To prepare for major endurance efforts, you don't need dextrose or glucose. The basic carbohydrates you need are low-GI foods (pasta and lightly cooked rice, for example), but you can also supplement them with low-GI manioc maltodextrin.
In conclusion, it's not really a question of choosing between maltodextrin and dextrose. In fact, dextrose as glucose and maltodextrin are often used together. On the other hand, we recommend that you do not consume glucose in its refined dextrose form, but rather in a natural glucose/fructose blend, in unrefined cane sugar for example.
For further reading
Here is a list of articles specific to maltodextrin that might interest you:
What criteria should you use to buy your malto?
Pregnancy and maltodextrin: what are the dangers?
Which maltodextrin is right for diabetics?
Known risks of maltodextrin
Maltodextrin + bodybuilding = an interesting combo
What do scientists have to say about maltodextrin?
