It's important to be aware of the potential side effects of maltodextrin before embarking on the consumption of this type of product.
Maltodextrin is an excellent product for optimizing sports performance and improving muscle recovery. This product is particularly useful in endurance sports, but also in certain cases in bodybuilding, notably for mass gain.
Despite its undeniable benefits, maltodextrin can have side effects if not consumed properly. To avoid these, it's important to choose maltodextrin with care, adapt its consumption and dosages, and consume it as part of a varied, balanced diet.
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How to choose your malto to reduce risk?
Maltodextrin is well tolerated by most individuals and recognized as a safe nutrient.
However, as with whey protein, it's important to choose a quality malto, preferably organic, with no additives.
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)
⭐⭐⭐⭐⭐
Good to know:
Maltodextrin is a carbohydrate that does not taste sweet. This white powder is regularly used in the pharmaceutical and food industries. Although it is not an additive, it is often used to improve the texture of certain foods or substances.
It is derived from the hydrolysis (cutting) of starch (potato, corn, wheat, manioc...), using natural enzymes in the case of organic maltodextrins. Hydrolysis is a classic process that occurs when starch is cooked or digested. It makes the starch more easily digestible and absorbable in the form of glucose.
Digestive side effects of maltodextrin
This hydrolysis process can be more or less partial and aims to shorten the polysaccharide chains in the starch.
To measure the degree of hydrolysis, we need to look at the DE(Dextrose Equivalent) of maltodextrin. Schematically, the higher the DE, the closer the powder is to glucose, and the lower the DE, the closer it is to starch. Maltodextrins have a DE between 0 and 20. Above this, they are "glucose syrup".
Good to know:
The ways in which maltodextrins are produced by some brands may include unnatural processes. We recommend that you always opt for organic products. The origin of the starch (corn, wheat, manioc...) will have an impact on the DE(Dextrose Equivalent) of the substance.
For example, Protéalpes organic manioc maltodextrin has a DE of 10, offering a smoother release of carbohydrates than a maltodextrin with a higher DE.
Endurance athletes can use maltodextrin at different times:
- pre-effort (days before) ;
- during exercise ;
- post-effort.
It supplements the carbohydrate intake of the diet, providing the body with easily assimilated energy during the various phases of exercise.
However, excessive and inappropriate consumption can lead to digestive disorders, as can any substance with a high concentration of macronutrients.
Gastrointestinal disorders
According to medical studies, the higher the osmolarity of a liquid, the longer it takes the body to absorb it. A hypertonic drink can therefore lead to dehydration, as well as digestive and intestinal problems.
Thanks to its high molecular weight, malto has the advantage of low isotonicity, making it a very interesting source of carbohydrates in an exercise drink.
Despite this, it's vital to adapt the amount of carbohydrates to the specific needs and practice, and above all to test tolerance to this substance in the desired quantities before the day of the event. It's important to train your body to absorb carbohydrates during exercise, in the same way as you train your muscles.
Intolerances and allergies
Side effects of maltodextrin, like any substance, can also include skin problems, which may be due to overdosage or allergy. In any case, should any of these problems arise, it is always advisable to seek advice from a health professional.
In addition, some maltodextrins contain gluten. In case of intolerance, we advise you to check the list of ingredients for any traces of allergens.
Impact of maltodextrin on health
Unlike sucrose, dextrose or fructose, maltodextrin is not a sugar. Technically speaking, it's a complex carbohydrate, somewhere between starch and glucose.
Despite this, it does cause a rise in blood sugar levels, which may be slower or slower depending on the type of maltodextrin and its ED.
Although raising blood sugar levels is the main effect sought by athletes, this more or less intense increase can be problematic, especially for people with diabetes.
Glycemic peak
In sport, the use of maltodextrin helps raise blood sugar levels to provide the body with the energy it needs during prolonged effort, to maximize glycogen reserves in preparation for exercise, or to recover from high-intensity endurance effort.
Depending on the source of the maltodextrin, the rise in blood sugar can be smoothed out to a greater or lesser extent.
For example, after a cycling race, marathon, ultra-trail or raid, it's best to opt for DE19 corn maltodextrin, which will have a higher GI(glycemic index), enabling rapid replenishment of glycogen reserves over a short post-exercise period, and working in tandem with proteins for complete energy and muscle recovery.
On the other hand, in a long-distance effort drink, the aim is to provide basal carbohydrates via maltodextrin, without necessarily creating a rapid rise in blood sugar levels. Here, the ideal is to use a maltodextrin with a low DE, such as DE10 cassava maltodextrin, which releases energy gradually. It is then essential to supplement it with a glucose/fructose mix, electrolytes and vitamin C, to obtain a genuine performance drink.
This is also the case for carbohydrate intake in the days leading up to an endurance event. Food is the main source of carbohydrates, but a low DE maltodextrin is the ideal supplement.
Warning:
The risks associated with maltodextrin are absolutely minimal. However, as with any substance that can raise blood sugar levels, diabetics are advised to consult their doctor before starting to consume this ingredient on a regular basis.
Long-term effects
Quickly assimilated by the body, maltodextrin is a product with numerous benefits, highly useful and considered healthy for athletes. On the other hand, like any nutritional supplement, it can potentially have a negative impact when consumed in excess or when it takes the place of the so-called "classic" diet.
This product is rich in carbohydrates and calories. If consumed in excess and exercised too lightly, it can lead to weight gain.
Good to know:
In bodybuilding, many people use maltodextrin to build mass. It's an interesting solution. However, it's always important to remember that building muscle mass is mainly down to proper training and muscle stimulation through strength exercises.
For this reason, endurance athletes need not worry about gaining mass, even when consuming maltodextrin.
Metabolic and cardiovascular effects
There are no particular metabolic and/or cardiovascular effects to report from maltodextrin consumption.
However, as with other dietary supplements for athletes, it should only be used in conjunction with a varied, balanced diet.
As with any other supplementation, anyone suffering from a particular medical condition should make an appointment with a specialist doctor before using maltodextrin. Maltodextrin dosage and types of use vary from person to person and from sport to sport.
Other articles on the subject
Maltodextrin is a little-known and, above all, poorly understood dietary supplement. The Protéalpes team has set about producing guides to help athletes better understand its issues and uses.
The complete guide to maltodextrin for beginners
Maltodextrin: manioc or corn?
How to choose between maltodextrin and dextrose?
Maltodextrin and pregnancy: is it safe?
What is maltodextrin?
Maltodextrin: what are the opinions?
