Maltodextrin is one of the most widely used carbohydrates in the world of sports, especially in endurance disciplines such as running, cycling, or triathlon. Its ability to provide quick energy makes it a key tool in sports nutrition. In this post, we answer 10 of the most frequently asked questions so that you have all the relevant information about maltodextrin.
1- What is maltodextrin?
It is a type of carbohydrate widely used by athletes before, during, and after physical activity. Although it is technically classified as a complex carbohydrate, it is characterized by its rapid absorption and assimilation, making it an effective source of immediate energy.
2- How is maltodextrin obtained?
Maltodextrin is obtained through a process called starch hydrolysis. It can be obtained from different sources, the most common being corn, rice, or potato. This process breaks down the chains that form the original molecular structure to obtain a new one with different, more divided and segmented molecular structures.
3- What is the recommended time to take maltodextrin?
Thanks to its molecular structure and specific properties, maltodextrin is an ideal source of energy to consume at key moments during sports training, especially when rapid energy availability is required:
- Before training: Consuming maltodextrin before exercise helps replenish glycogen stores, ensuring that the body has the energy needed to face physical exertion, whether during intense training or a competition.
- During physical activity: During exercise, maltodextrin helps to maintain performance and delay the onset of fatigue, thanks to its rapid digestion and absorption. This characteristic makes it possible to maintain stable energy levels even during prolonged or highly demanding sessions.
- After training: Once the effort has ended, muscle and liver glycogen stores are depleted. In this context, consuming maltodextrin promotes post-exercise energy recovery , helping restore glycogen and reduce the feeling of fatigue.
4- Is maltodextrin the same as cyclodextrin?
No, maltodextrin and cyclodextrin are not the same.
The main similarity between them is the source they come from, as both are obtained from starch. The difference between maltodextrin and cyclodextrin lies in their molecular structure and digestive behavior. Maltodextrin is absorbed very quickly, raising blood glucose levels almost immediately. On the other hand, cyclodextrin has a cyclic structure that allows for a more stable and sustained release of energy.
5-Is it suitable for vegans?
Yes, maltodextrin is suitable for vegans. It is plant-based.
6-In what form can I find maltodextrin?
Maltodextrin can mainly be found in two forms within the sports field: pure powder and as the main ingredient in energy gels.
In its powder form, it dissolves easily in water. It allows you to adjust the amount more precisely according to each person’s individual needs. On the other hand, it is also present in energy gels that are ready to consume without any preparation.
7-Who is maltodextrin recommended for?
- Endurance athletes: such as runners, cyclists, triathletes, or swimmers, who need to maintain constant energy levels during training/competition-
- Strength or high-intensity athletes: such as those who practice crossfit, weightlifting, or functional training, who need to replenish muscle glycogen quickly.
- People in a muscle-gain phase: as it can help increase calorie intake quickly and efficiently.
8-What other carbohydrates can it be combined with?
Maltodextrin can be combined with other carbohydrates such as fructose and cyclodextrin.
The aim of combining different sources of carbohydrates is to optimize sports performance and improve energy absorption.
-Maltodextrin + fructose: Fructose, a simple sugar with a low glycemic index, is absorbed through a different pathway than glucose. Thanks to this, it allows you to increase the total amount of carbohydrates that the body can use during exercise
-Maltodextrin + cyclodextrin: cyclodextrin is a carbohydrate with rapid but more stable absorption, ideal for maintaining sustained energy levels and improving gastrointestinal tolerance, especially in people who do not tolerate fructose.
9-Is it suitable for people with celiac disease?
Although the sources most commonly used to obtain maltodextrin are rice and corn, it can also be obtained from wheat. Therefore, we recommend carefully checking the labeling of the supplement you have chosen.
10- What is the glycemic index of maltodextrin?
The glycemic index (GI) is a measure that indicates how quickly a food containing carbohydrates raises blood glucose levels after it is consumed. Its glycemic index is between 85 and 105, depending on its origin and degree of hydrolysis. Therefore, it is useful for obtaining energy quickly.