Cassava maltodextrin vs corn: how to choose?

Many athletes are wondering which type of carbohydrate to choose to stay in shape and optimize their sporting results. So, cassava maltodextrin or corn maltodextrin: which should you choose?

Maltodextrin is a dietary supplement that provides rapid energy, with benefits different from those offered by simple sugars.

But not all maltodextrins are created equal. Depending on the plant from which it is derived, it can have a different impact on performance and recovery.

Whether you're into strength training or endurance sports such as cycling, trail running or running, understanding these differences is essential to maximizing your results.

In this article, you'll discover the specific features and benefits of cassava and corn maltodextrin, and which product is best suited to your sporting activity.

What is maltodextrin?

Maltodextrin, or malto, is a complex carbohydrate derived from starch. It is obtained thanks to a natural enzyme that cuts the bonds between glucose molecules, to obtain shorter chains.

The way maltodextrins are produced can include processes that are not natural. That's why we always recommend choosing organic maltodextrin.

Maltodextrin is consumed to absorb carbohydrates and, ultimately, glucose into the bloodstream. It is therefore linked to blood sugar levels and energy levels, particularly when diluted in hypotonic or isotonic solutions.

Although many people think of this supplement as a carbohydrate to be taken in preparation for physical effort, in reality, maltodextrin can also be useful during exercise and even post-exercise.

Maltodextrin has a low osmolarity. This means it is easily absorbed by the stomach and intestines, even when the solution is highly dosed.

It can be derived from a number of plant sources, including corn and manioc. Each of these sources will have an impact on the product's properties. So, which should you choose: manioc or corn maltodextrin?

Cassava or corn maltodextrin: what are the differences?

First of all, it's important to distinguish between maltodextrins on the basis of their main distinguishing feature: DE - Dextrose Equivalent.

Theoretically, all maltos sources could have a different DE depending on the degree of hydrolysis, i.e. the degree to which starch chains are "cut" to make shorter chains, but the technical feasibility of achieving a low DE on all malto sources can be complicated.

So first of all, you need to check the DE of the maltodextrin you're looking to acquire rather than its origin. It can be anywhere between 5 and 20. The higher the DE, the faster the carbohydrate discharge.

The result is a glycemic peak, and therefore an insulin peak. The lower the peak, the more gradual the carbohydrate discharge, but in this case (DE 5), digestion may also be affected...

Cassava maltodextrin: specific features and benefits

Easily tolerated by the digestive tract, cassava maltodextrin cassava maltodextrin is appreciated for its many qualities, particularly by endurance athletes.

It is technically easier to produce low DE (5/10) cassava maltodextrin. It is mainly thanks to this "easily" obtained low DE that cassava maltodextrin stands out from other maltos.

It enables a relatively gradual release of glucose, avoiding glycemic peaks and ensuring a constant supply of energy throughout the effort, if taken during it.

Please note that even with a low DE, maltodextrins do not have a low glycemic index. They all raise blood sugar levels to a greater or lesser extent.

The rapid assimilation of organic cassava maltodextrin is optimal for energy preparation in the days leading up to an event. It can also be used in the composition of an effort and/or recovery drink.

Corn maltodextrin: features and benefits

Corn maltodextrin is a well-tolerated alternative for the digestive tract, and generally a little less expensive than cassava maltodextrin.

Its DE - Dextrose Equivalent - is generally around 19, but it is now possible to find corn maltodextrins with a DE10. Generally speaking, corn maltodextrin is considered to have a higher DE (15/20), and the release of carbohydrates in the body is faster, less gradual than with a DE10 cassava maltodextrin, for example. It is therefore less interesting for pre-exercise, but ideal for immediate energy intake after intense effort.

It enhances post-training recovery speed, maximizing carbohydrate and protein absorption at muscle level.

DE low vs high

Here's a table summarizing the differences between EDs, which are linked to the benefits of the different types of maltodextrins.

Which maltodextrin is right for your physical activity?

Now that you know a little more about the differences between cassava and corn maltodextrin, let's take a look at how to choose the best option for your sporting needs.

Endurance, team sports

Using maltodextrin before a marathon or ultra-endurance event is particularly recommended. The base should remain the carbohydrates of the classic diet (favoring low-GI foods), but supplementing with low-GI maltodextrin may be useful to reach the target of 8 to 9 g of carbohydrates per kg of body weight, per day.

Knowing when to take maltodextrin is essential. For example, you can use cassava maltodextrin 2 or 3 days before a race to boost your glycogen stores. It can also be consumed during physical effort(endurance drink, with other carbohydrates, electrolytes and vitamin C) and post-workout as in a ProRecovery.

Bodybuilding

For athletes wishing to build muscle mass, it's essential to calculate their caloric requirements and adapt their diet accordingly. This allows for a slight surplus in order to increase muscle gain.

Maltodextrin is an interesting dietary supplement for mass training. In addition to the classic diet, which must remain the basis, it provides a large quantity of carbohydrates in a small volume, making it easier to achieve a positive calorie balance, without overloading the digestive system.

In this case, it is rarely used on its own, but rather with proteins, ideally naturally rich in BCAAs, as in a quality gainer.

The presence of maltodextrin in addition to the glucose/fructose mix will make the drink more pleasant, thanks to malto's low sweetness and very low osmotic power, despite the absorption of a large quantity of carbohydrates.

When it comes to bodybuilding, there's little point in using maltodextrin before and during exercise. Unless, for example, you were unable to eat properly before your session.  

On the other hand, consuming malto after your workout helps replenish glycogen reserves and promotes protein synthesis (thanks to protein).  

As far as maltodextrin is concerned, the ideal post-exercise dose is 60-70 g of carbohydrates (not just maltodextrin, but a combination of maltodextrin/glucose/fructose) and 20-25 g of protein, ideally provided by whey from high-quality, traceable, cold-filtered milk.

Organic cassava maltodextrin

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Comparison with other carbohydrate sources

Maltodextrin is often compared to other carbohydrate sources used in sports nutrition.

Here's a summary of how maltodextrin compares with some commonly used carbohydrates: dextrose, fructose and sucrose.