When should I take maltodextrin?

Knowing when to take maltodextrin is crucial to boosting your sporting performance. Maltodextrin acts as a fuel for the body, but to reap its benefits you need to take it at the right time, in the right dose! To help you, we've compiled all the essential information in this article.

In a nutshell, maltodextrin is mainly consumed before, during and after exercise, at dosages adapted to the type of activity.

When and how to take maltodextrin?

To optimize sporting performance, particularly in endurance and/or bodybuilding, it's important to know when to take maltodextrin.

Mainly used in endurance disciplines such as ultra, trail running, running and cycling, maltodextrin is an interesting source for providing the body with the energy it needs to maintain performance during exercise.

Although raw maltodextrin is a rich source of carbohydrates (absorbed mainly in the form of glucose), it has a neutral taste. This means it can be used to prepare your exercise drinks without giving them a sickeningly sweet taste.

Maltodextrin composition

Maltodextrin is a complex carbohydrate produced by the hydrolysis of starch. There are various sources for this white powder: rice, wheat, potato, corn and manioc. The process of enzymatic hydrolysis (natural enzymes for organic maltodextrins) aims to shorten the glucose chains to make it more digestible.

To measure the degree of hydrolysis, we need to look at the DE(Dextrose Equivalent) of the malt. The lower the DE, the lower the GI(Glycemic Index), and vice versa.

Here is a scale of values from 0 to 100 to give an indication of the level of hydrolysis:

• a DE of 0 corresponds to raw starch;
• A DE of 0 to 20 corresponds to the classic maltodextrin level;
• a DE greater than 20 corresponds to glucose syrup
• A DE of 100 corresponds to pure glucose or dextrose;

For maltodextrins, once the product has been hydrolyzed (starch polysaccharides cut out), it is then dried by atomization (like whey isolate after filtration). Atomization is a purely mechanical process that reduces the product to very fine particles, which are then dried instantly, without systematic pre-heating, to obtain a powder.

Malto powder dissolves perfectly in water or other liquids, and is easily assimilated by the body.

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Best times to take maltodextrin

It all depends on the sport involved. For endurance disciplines, such as marathon, running or trail running, maltodextrin can be used before, during and after exercise.

The digestive system will absorb maltodextrin mainly in the form of glucose. Malto is converted into glucose by salivary and digestive enzymes. Glucose is the main source of energy for animals, providing an exogenous energy source for muscles, essential for long, intense efforts.

Pre-effort :

It is commonly used to prepare for competitions such as matches and races (trails, marathons, triathlons, etc.) as an energy boost. 2 to 3 days before exercise, aim for an intake of 8 to 9 g/kg carbohydrates/day, all carbohydrates combined. For a major soccer match, aim for 6 to 8 g/kg/d the 24 hours beforehand. These intakes should mainly come from the conventional diet, based on low-GI carbohydrates, but manioc maltodextrin, with its low DE, is an ideal complement to this intake, without overloading the digestive system.

During exercise:

What's more, maltodextrin has a very low tonicity, making it an interesting solution for the preparation of exercise drinks. The result is a drink rich in glucose, without being hypertonic, which can lead to gastrointestinal problems and poor absorption during exercise. It must, of course, be supplemented with other carbohydrates, electrolytes and vitamin C to obtain a genuine exercise drink.

Post effort:

The ideal timing for taking maltodextrin during the recovery phase of high-intensity endurance sports (post-match, post-trail, marathon, etc.) is 30 minutes to 2 hours after the event. This will enable the muscles and liver to rapidly replenish glycogen, which in turn will determine the quality of recovery.

In this case, we recommend the use of a high DE maltodextrin, in order to obtain a glycemic peak, useful in this very particular case of high-intensity endurance post-exertion. For this intake to be complete, it is important to combine it with whey protein.

By adding between 20 and 25 g of protein to the drink, you get the perfect mix for repairing muscle damage, reforming fibers and initiating physiological adaptation.

For athletes not necessarily involved in endurance sports, maltodextrin can be used to gain weight.

There's little point in taking maltodextrin during exercise, except in the case of very long, high-intensity training sessions.

It is especially useful in the post-exercise phase, with proteins.

The right dosage of maltodextrin before an endurance race can vary according to the individual needs of each athlete. It is therefore important to seek professional advice.

What is the correct dosage of maltodextrin?

Maltodextrin dosage is important. Depending on the time of intake, dosages need to be more or less important and/or more or less precise, to avoid any type of maldigestion or, on the contrary, too little intake.

To reap the benefits of maltodextrin, you need to follow the recommended carbohydrate dosages. Here's a table summarizing basic carbohydrate dosages.

What are the potential risks of taking maltodextrin? 

Generally considered safe and well-tolerated by the body, maltodextrin presents no particular danger when consumed as part of a balanced diet.

However, certain specific situations may call for caution when taking this product.

These may include the following:

• Diabetes (I or II): even though it is not considered a sugar, maltodextrin causes a rise in blood sugar levels which may be more or less rapid, depending on the type of maltodextrin. The effects of this glycemic spike should of course be monitored in diabetic patients. Taking maltodextrin should therefore be linked to the practice of sport, and its effects on blood sugar levels monitored in the same way as any other carbohydrate ingredient. We return to this point in our dossier on maltodextrin for diabetics. We must also be vigilant during pregnancy.

• Food allergies: it is important to check that the maltodextrins chosen do not contain allergens. Allergens and/or traces of allergens must be mentioned in the list of ingredients.

• Weight problems, obesity: although maltodextrin is not fattening in itself, it is an additional source of calories which, if consumed inappropriately, can lead to weight gain or the maintenance of excess weight. It is therefore important to remember that maltodextrin should only be used as a supplement to a balanced diet, within the framework of a sporting activity.