What is maltodextrin? When to use it

What is maltodextrin? Why is it worth taking this dietary supplement? How should it be used to boost sporting performance? There are many questions about maltodextrin. In this article, we answer all of them, so you can find out if this product is right for you.

Technically speaking, what is this compound?

Many athletes ask themselves this.

It's a complex carbohydrate made from the starch of potatoes, corn, wheat, rice or manioc. The process of hydrolysis via natural enzymes shortens the glucose chains, facilitating absorption of the finished product.

Technically speaking, this whitish powder is made up of polysaccharide chains. This natural powder is soluble in water and is absorbed from the intestine, mainly in the form of glucose.

Maltodextrin, whether neutral or an ingredient in a sports drink, is a particularly interesting product for endurance sports such as running, mountain biking, cycling, triathlon...

Good blood sugar management is essential for these sports. It helps reduce fatigue and maintain performance despite the intensity and duration of the effort.

Thanks to its special characteristics (low tonicity despite a large quantity, unsweetened taste), it releases a high level of carbohydrates that can be easily assimilated before, during or after exercise. 

Why take maltodextrin?

Let's take a look at the benefits for an athlete of consuming this ingredient and the best timing for its intake. Please note that we don't discuss dosages here, as these are covered in our article on the quantities of maltodextrin to consume.

Before exertion

The scientific consensus today is to follow a high-carbohydrate diet for 2 to 3 days prior to a long event (lasting at least one hour), to ensure glycogen saturation. This strategy maximizes results in the event that follows.

So, taking maltodextrin before a marathon, trail or triathlon, for example, maximizes its capacity to supply endogenous carbohydrates, staving off the fatigue associated with depleted reserves.

In the 2 to 3 days leading up to the long event, it is advisable to consume between 8 and 9 g/kg of carbohydrates per day. Foods with a low GI(Glycemic Index) should be preferred. The main source of carbohydrates should be food.

To complement it and avoid overloading the intestine with solid foods, this is where cassava maltodextrin (DE 10) is ideal. It releases carbohydrates into the body more smoothly and evenly than other types of maltodextrin with a higher DE, which is interesting in this phase.

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During exercise

On the other hand, when used during exercise, maltodextrin provides your body with a regular source of carbohydrates, protecting it from exhaustion. Acting as a real fuel via this exogenous carbohydrate supply, it helps to maintain the pace throughout the competition.

As with the pre-exercise phase (glycogenic load), you should opt for a malto with a DE(Dextrose Equivalent) of 10 to ensure a basal discharge of carbohydrates throughout the effort. But unlike a glycogenic load, the ideal drink is not made up of maltodextrin alone, since other carbohydrates must also be present. We generally recommend a minimum intake of 50 g / hour of effort for endurance, with variable carbohydrate sources such as energy bars, gels or drinks. Drinks can be based on maltodextrin (glucose in fine), mixed with sucrose (glucose+fructose in fine), electrolytes and vitamin C.

Beware of the sources of all these ingredients: it's important to take an interest in the traceability and initial source of the compounds in exercise drinks, avoiding additives and sweeteners.

After exercise

After intense exercise, maltodextrin helps replenish glycogen stores (in part) quickly and efficiently, which is essential for optimal muscle recovery after high-intensity endurance exercise. For this specific use, it should be consumed between 30 minutes and 2 hours after the event.

Here again, it does not represent the majority of carbohydrates that need to be absorbed, but appears to be a healthy and effective way of achieving the recommended 0.6 to 1 g/kg over the first hour post-exercise, then as much every 2 hours over 4 to 6 hours.

Ideally, you'll need a 2/1 mix (carbohydrates/protein), with around 50 g of carbohydrates and 20 to 25 g of protein. Carbohydrates can be provided by corn maltodextrin (DE19, high, as we're aiming for a glycemic peak in this very specific situation), sucrose, for the glucose/fructose contribution, and proteins by whey.

ProRecovery from Protéalpes is an example of this preparation specifically adapted for occasional use in high-intensity endurance post-exercise (specifically long and intense post-training, post-match, post-trail, marathon, triathlon, ultra...).

Proteins help initiate muscle fiber repair and physiological adaptation, complementing glycogen depletion.

Carbohydrates from the classic diet take over during medium-term recovery (more than 2 hours later).

Even if from a public health point of view we generally advise favoring low-GI carbohydrates, in the sporting field, and particularly on a very high-intensity endurance post-exertion, this is not necessarily the case!

Generally speaking, corn maltodextrin at DE19 is best suited to post-training, as it enables a rapid glycemic and insulin peak, which is precisely what is needed to optimize recovery. On the other hand, this type of maltodextrin should be avoided in cases of diabetes.

On the other hand, when it comes to using maltodextrin for mass gain, we prefer to opt for maltos with a lower DE, such as cassava maltodextrin at DE10, which will cause a much smaller peak and allow more daily use, in lower-intensity post-workouts, but also as a snack.