Do you really know the right dosage of maltodextrin for your sporting activity? Consumption of this dietary supplement should be planned according to the sport you practice and your personal goals.
So, what is maltodextrin and why should you use this dietary supplement? When should you take it for endurance training? How should it be used in bodybuilding? Find out all the answers to your questions in this guide.
Contents
How to dose maltodextrin for endurance?
Many athletes are unsure of the correct dosage of maltodextrin. While the recommended dose may vary according to the athlete's profile, it is above all the activity practised that determines the right dosage.
Maltodextrin is a complex carbohydrate derived from manioc, rice, wheat, corn or potato starch. To facilitate its absorption, the glucose chains have been shortened by a process of hydrolysis, via enzymes, which are natural for organic maltodextrins. Technically speaking, maltodextrin is a soluble compound that is absorbed in the intestine in the form of glucose.
Maltodextrin is mainly used in endurance disciplines such as trail running, cycling, triathlons and marathons.
These sports require excellent blood sugar management. Without it, performance will naturally decline.
Maltodextrin is a rich source of glucose (after digestion), but its taste is neutral and unsweetened. Depending on the dosage, it guarantees an interesting energy intake, without being hypertonic, thus minimizing the risk of gastrointestinal disorders.
But when should you take your maltodextrin? Which one to choose?
Here are our tips for before, during and after exercise.
Pre-exercise energy preparation
In preparation for a very intense, long endurance effort (race), it's important to opt for a carbohydrate-rich diet for the 2 to 3 days leading up to the event. The aim is to achieve glycogen saturation (liver and muscle) to optimize results.
So, as a complement to a basic diet rich in low-GI carbohydrates, taking maltodextrin before a marathon, when it has a low DE (10), ensures that endogenous glycogen stocks are maximized. Unlike other types of malto, cassava maltodextrin (DE 10) offers a smoother, more regulated release of carbohydrates, tailored to this need.
The ideal is to consume between 8 and 9 g/kg of carbohydrates per day over the 2 to 3 days leading up to the event.
Practical example:
Mix around 40 g of DE 10 raw cassava maltodextrin in 400 to 500 ml of water. A little syrup can be added if the neutral taste is disturbing. It's important to adjust this dosage to the amount of carbohydrate-rich foods you are eating.
For team sports such as field hockey, handball, rugby and soccer, recommendations are weaker on match nights.
In general, we recommend between 6 and 8 g/kg of carbohydrates per day for the preceding 24 hours. Of course, here too, maltodextrin only supplements the carbohydrate intake of the rest of the diet.
During exercise
Carbohydrates are essential during an endurance event. They enable you to maintain your pace throughout the event. They act as a fuel, providing the body with a steady supply of carbohydrates to protect against exhaustion.
Warning:
It is not advisable to start a new carbohydrate strategy during an event. In fact, you should systematically test your carbohydrate intake (targeted during the event) beforehand, during training. The digestive tract can train itself to absorb large quantities of carbohydrates during exercise. But beware of testing DURING events!
For physical exercise lasting over an hour, we recommend at least 50g of carbohydrates per hour of exercise, whether in the form of drinks, gels, bars, etc.
Protéalpes Red Fruit Maltodextrin, a drink made with cassava maltodextrin, glucose, fructose, electrolytes and vitamin C, is specially adapted for basal carbohydrate intake. Protéalpes malto is made from organic manioc.
Practical example:
Mix 40 g of product in 500 ml of liquid. Remember to adjust maltodextrin dosage according to outside temperature (+ or - 40 g of product) and carbohydrate requirements. Requirements are supplemented by secondary products (gels, bars, etc.). Beware of excessive carbohydrate consumption during exercise, which can lead to undesirable effects, notably digestive problems.
Recovery from intense exertion
Taking maltodextrin after intense exercise (endurance) helps replenish glycogen stores. This is essential for muscle recovery.
The most suitable post-training maltodextrin is a high DE maltodextrin, enabling a rapid glycemic and insulin peak. Indeed, in this specific case of high-intensity post-exercise, the aim is to obtain this peak which enables rapid and optimal restocking.
Good to know:
The starch used to make maltodextrin (wheat, rice, corn, potato, manioc, etc.) is transformed into shorter-chain polysaccharides. The DE(Dextrose Equivalent) is a measure that defines the degree of the transformation process.
This means that the greater the degree of hydrolysis, the higher the DE and the closer the maltodextrin is to glucose. The DE of maltodextrin ranges from 5 to 20.
We therefore recommend consuming high DE maltodextrin (corn, at DE 19 for example) directly after intense exercise (within 30 minutes to 2 hours).
In addition to carbohydrates from the diet, which, as in the pre-exercise phase, should account for the majority of carbohydrates consumed, a recovery drink based on corn maltodextrin, a glucose/fructose mix (around 50 g carbohydrates in total) and protein (20 to 25 g) helps to kick-start adequate recovery, from both the energy and muscle points of view.
Along with maltodextrin, whey is the ideal form of protein for this purpose. Its natural supply of amino acids that are rapidly assimilated by the body makes it ideal for a complete post-match or post-marathon recovery drink...
What dosage of maltodextrin is best for bodybuilding?
Now that you know more about using malto for endurance sports, let's look at the recommended amounts of maltodextrin for bodybuilding.
Increased carbohydrate and calorie intake
Maltodextrin for mass gain is very interesting! By integrating it into a suitable diet, you can achieve your goals thanks to a satisfactory carbohydrate and calorie intake.
In bodybuilding, there's little point in taking maltodextrin during exercise, except in the case of particularly intense training (cardio, CrossFit, etc.) lasting over 90 minutes. In this case, the recommended dosage is 50g of carbohydrates per hour of effort.
Where maltodextrin consumption makes sense is post-training, as part of mass gain. If this is the objective, we recommend around 70g of carbohydrates per intake, supplemented by protein. This promotes muscle recovery and growth.
Protéalpes gainer, in addition to whey proteins derived from Rhône-Alpes pasture milk, contains cassava maltodextrin, which has a DE(Dextrose Equivalent) of 10. The choice of this maltodextrin is ideal, as it enables a relatively gradual release of carbohydrates compared to other maltodextrins or sugars.
It can therefore be used at breakfast time, as a snack or after training.
Comparison with endurance
As we pointed out earlier, high GI maltodextrins are best used after an endurance event or match, so only occasionally.
On the other hand, for muscle-building athletes who consume carbohydrates as a supplement to their diet, as part of mass gain, high-GI carbohydrates are avoided, and it's preferable to turn to drinks containing proteins and carbohydrates, which enable a more gradual rise in blood sugar levels.
To go (even) further
Want to learn more about maltodextrin?
Read our articles on the subject:
How do I take maltodextrin if I have diabetes?
Does maltodextrin contain gluten?
Which maltodextrin should I choose?
Is maltodextrin contraindicated during pregnancy?
Can you be allergic to maltodextrin?
Malto vs dextrose: which to choose?
Scientific studies on maltodextrin
All you need to know about maltodextrin before taking the plunge
