Maltodextrin consumption in bodybuilding represents an interesting carbohydrate intake in conjunction with physical activity. Before, during or after exercise, it can be consumed at any time!
Maltodextrin is not an additive, although it is widely used as a natural texturizer in the food industry. Maltodextrin is very popular with athletes, who can enjoy a low-osmolarity energy drink simply by diluting it in water or milk.
While many athletes have already adopted this product, care must be taken when choosing it, as different types exist.
So what is maltodextrin? How does it affect the body, and what are its benefits? When and how should it be consumed for optimum muscle-building results?
Contents
What is maltodextrin?
Maltodextrin is a carbohydrate derived from the hydrolysis of starch, and plays a key role in sports nutrition.
It is an ingredient that optimizes physical effort and muscle energy recovery. As a carbohydrate, it's an excellent addition to a varied, balanced diet.
Definition and composition
A pure malto, certified as free from doping substances, additives and gluten, is generally made up of around 95% carbohydrates, including 5% sugars. It contains negligible amounts of fat and protein, and less than 0.2 g sodium per 100 g.
Its GI - Glycemic Index - is variable, inversely related to its DE - Dextrose Equivalent. Depending on the type of malto, DE varies from 5 to 20. The lower the DE, the smoother the carbohydrate discharge. Although malto tastes much less sweet than dextrose, its GI can be comparable, depending on the type of malto chosen.
Maltodextrin sources (organic and non-organic)
Neutral malto can be derived from corn, wheat, potatoes, rice or manioc. The manufacturing process (hydrolysis) consists in transforming starch into shorter molecules, glucose polymers, by cutting it with an enzyme (natural for organic maltodextrins).
Unlike the others, manioc maltodextrin (DE10) has a lower GI, making it a perfect solution if you're looking to build mass while avoiding excessive glycemic peaks. Its carbohydrate discharge is smoother over time than that of corn maltodextrin. It is therefore interesting for daily use as a snack. On the other hand, the specific recovery needs of high-intensity sports require the consumption of high-GI foods over the very precise period of high-intensity post-exertion. Their use is therefore occasional.
The benefits of maltodextrin in bodybuilding
Generally speaking, maltodextrin in bodybuilding brings many benefits, whether in terms of performance, muscle recovery or volume.
Increased energy and performance
When maltodextrin has a low DE and is used with other carbohydrate sources in an effort drink, it provides carbohydrates in a smoother way over time, particularly interesting for efforts of over 1 hour.
Although it's important to train without exogenous carbohydrates, it's worth providing the body with this kind of fuel over particularly demanding sessions spread out over time.
Improved muscle recovery
Malto, absorbed in the form of glucose, provides an energy boost for the liver and muscles. As a complement to amino acids, it helps complete muscle recovery, especially after intense exertion.
Benefits for weight gain
Gaining mass requires higher caloric requirements in order to optimize your results. It is possible to ingest malto for post-exercise mass gain (recovery).
The latter can be consumed as neutral maltodextrin or directly combined with a protein source, as in a gainer.
When should you use maltodextrin?
Theoretically, malto can easily be consumed before, during or after training. Pre- and post-exercise intakes are best suited to endurance (long-duration) training, but may be of interest to the profiles and practices of certain strength athletes. Let's take a closer look!
Before training
Taking malto before training gives you a sufficient source of energy. This increases the intensity and duration of exercise. For example, malto can be consumed the day before and the day before a very intense event (competition) lasting over an hour, to boost glycogen reserves.
During training
In bodybuilding, there's little point in taking maltodextrin during a workout, unless you haven't eaten properly beforehand. We consider that glycogen stores are sufficient for a one-hour workout. But, as seen above, it can be ingested during exercise, on particularly long and intense sessions (accompanied by cardio) with the aim of boosting performance.
After training
After an intense training session, glycogen stores are depleted and need to be replenished, as they play an essential role in muscle development. In this case, you need to supplement maltodextrin with proteins, as inProtéalpes gainer , which is standardized as free from doping substances, additives and gluten. It is recommended for mass gain or for extra calories. It can be taken as a snack, at breakfast or just after exercise.
Comparison with other fast carbohydrates
Unlike other fast carbohydrates, malto is easy to digest and convert into energy. Its specific advantages are that it raises osmolarity very little in a mixture and has no sweet taste, making it possible to obtain a carbohydrate-rich, non-hypertonic drink without an excessively sweet taste.
How do you use maltodextrin in bodybuilding?
Maltodextrin for bodybuilding is therefore mainly used in the post-exercise phase, to replenish glycogen stores in the muscles and for mass gain. In dry or maintenance training, with a balanced and sufficient diet, there is no specific interest in maltodextrin, whatever its type.
Recommended dosages
The dosage of maltodextrin in the bodybuilding diet depends mainly on energy requirements, but also on the intensity of the sports session and the duration of the effort.
As a general rule, when building mass, we recommend a protein/carbohydrate ratio of 1/3. This means that, in addition to a classic dose of 20/25g of protein (the effective dose of rapidly-absorbed proteins such as whey), you need to add around sixty grams of carbohydrates (from several possible sources) to complete this recovery ration. Maltodextrin can be a suitable source for these 60g of carbohydrates, depending on its type.
Consumption methods (mixing with water, shakers, etc.)
Malto comes as a white powder that you can mix with water, milk or other liquids, such as protein shakers. The result is a generally hypotonic or isotonic solution with no particular taste.
More and more studies are highlighting the benefits of combining malto with fructose to obtain a beneficial blend for prolonged or intense exercise. This fructose source can be natural, such as unrefined whole cane sugar (sucrose), which is cleaved into glucose + fructose in the intestine before absorption.
Safety precautions and advice
Maltodextrin for bodybuilding offers many benefits for your body, provided you choose wisely. You need to take certain precautions before using it.
For example, corn malto, with a DE of 19 for example, should be used with caution, less on a daily basis, as its very high GI causes glycemic spikes. Although sought after after a very long and intense effort (usually endurance) to optimize glycogen replenishment and the effects of proteins at a very precise moment, it is not suitable for daily consumption, as a snack or after lower-intensity effort (bodybuilding).
Diabetics need to be careful. Just because maltodextrin doesn't taste sweet doesn't mean it doesn't raise blood sugar levels. Intakes should be counted as sugar equivalents and adapted to the patient's practice and knowledge.
It should be remembered, of course, that maltodextrin is only a carbohydrate supplement, and can never represent the majority of carbohydrate intake, which must come from a varied, balanced diet. It must be chosen with care, ideally certified organic, in a finished product without additives.
Maltodextrin for enhanced sports performance
Maltodextrin is widely used by top athletes, particularly in marathons, as it offers significant performance enhancement. Easy to ingest, it is generally very well digested if it is of good quality.
As we have seen, it helps optimize recovery and/or performance during exercise, especially when the latter is intense and prolonged. Manioc Maltodextrin with Red Fruits is specifically designed for this purpose.
Is maltodextrin suitable for everyone?
Although totally healthy over the long term and well studied, malto is not necessarily suitable for everyone. There may be contraindications in particular cases of underlying illness or pregnancy, which call for greater vigilance.
Likewise, some intolerant athletes should opt for gluten-free products, such as manioc or corn malto, and be aware of the risks of contamination by allergens indicated on the ingredients list. It's essential to adapt your diet to your health and allergies.
Side effects
The use of malto can sometimes lead to side-effects such as gastro-intestinal disorders, like flatulence or diarrhoea. Too much can, of course, lead to weight gain, due to inadequate caloric intake.
Use in diabetic athletes
Diabetic athletes (type I or II) should consult their doctor before taking maltodextrin. Although not contraindicated, an adjustment may be necessary.
