Maltodextrin, when and where to take it

If you need a burst of energy to overcome a plateau, taking maltodextrin could be a good solution.

Sugars that induce a rapid increase in blood glucose levels can be ideal. Taking maltodextrin gives you a rapid glucose spike and a sustained reduction.

While it is true that, in general, a diet composed mainly of high-glycemic-index carbohydrates would be unsatisfactory, in contrast, it can play an important role in athletic performance and recovery.

In this case, understanding how and when to take maltodextrin can become important for those who train hard and need to get the most out of each compound.

What is maltodextrin?

Maltodextrin is a type of carbohydrate synthesized from the starch of grains, corn, potatoes, or rice.

As one of the main components of a weight-gainer supplement used by bodybuilders, this compound has a thick, sweet flavor that matches its dense calorie content, so it needs to be consumed at certain times.

It consists of loosely bonded glucose molecules and, like dextrose, when you take maltodextrin, you absorb it directly through the intestine. Therefore, it raises blood sugar and insulin levels just as much as dextrose does.

In fact, it is a complex carbohydrate known as a polysaccharide. This simply means that it is made up of multiple simple sugars to create a more complex one.

However, before it can be used, it must first pass through the liver so that the bonds between the glucose molecules can be broken. Therefore, the rate at which it is used to replenish glycogen is slower than with dextrose.

However, because it is metabolized more slowly, there will not be as rapid a drop in insulin and blood sugar levels as with dextrose.

There does not appear to be any potential for fat gain from using maltodextrin.

In general, you can take maltodextrin with dextrose in a ratio that lets you determine which seems to work best. This makes sense because consuming dextrose alone can be less effective for some well-known reasons.

• First, studies show that gastric emptying (the process of digesting and emptying food from the stomach) slows considerably when the concentration of dissolved particles in a solution increases (osmolality).
• Dextrose will increase the osmolality of the solution, which actually slows gastric emptying.
• The combination of dextrose with maltodextrin allows for more even digestion without any slowdown occurring.

What are the properties of maltodextrin?

To gain muscle mass, bodybuilders take several high-calorie supplements, allowing them to increase the overall caloric value of their diet. Maltodextrin has a mild, pleasant taste.

It is highly soluble in water and other liquids. This property helps quickly prepare high-quality protein shakes from protein powder. Taking maltodextrin at a dose of one spoonful for every two spoonfuls of protein, dissolved in 100-300 ml of liquid (usually water), is the basic guideline.

It provides the body with energy but contains no fat.

Although it may be used during a bulking phase, it can be quite high in calories, which may add extra subcutaneous fat, although it provides high performance during intense training by reducing the carbohydrate conversion rate.

What about the glycemic index?

As a compound, it has a high GI. This means it poses a threat only to those with type II diabetes and only during the consumption period, but it does not harm a healthy person; on the contrary, it contributes to the natural production of insulin.

What matters is the source from which the substance is derived and, although its glycemic index is high, it is usually classified as a complex carbohydrate because the product's raw material is natural starch.

What is the difference between maltodextrin and dextrose?

These substances have some similarities. Maltose is out of the question, as it is fundamentally different. Maltodextrin and dextrose share many characteristics, but they also have differences.

Maltodextrin has a glycemic index of 136 and a caloric value of 380 kcal per 100 g. For dextrose, these values are 100 and 337, respectively.

Production:

• Maltodextrin is produced through the enzymatic degradation of starch and is used in isotonic drinks and weight gainers as an additive for mixing sports beverages.
• Dextrose is obtained through the hydrolysis of cellulose and starch, resulting in a simpler carbohydrate with a monosaccharide.

Function:

• Taking dextrose, even without intense physical activity, provides better nutrition for muscle tissue, prevents high glycogen levels from affecting the duration of a workout, and delays the onset of fatigue.
• When taking maltodextrin, it is absorbed quickly and then accelerates muscle nutrition. This property is why it is highly valued by athletes, especially those who practice cycling or endurance activities.

Preference:

•  Maltodextrin replaces glucose-based weight gainers, as it is not sugar and provides much better nutrition for blood cells.
• Dextrose is synergistic with creatine and participates in glycogen resynthesis, indirectly increasing muscle strength.

Obviously, dextrose can be purchased much more cheaply than a complex carbohydrate such as amylopectin. Maltodextrin is even more affordable and is basically the most cost-effective nutraceutical in its class;

the difference is noticeable even in the taste, because it is considerably less sweet, although combining dextrose with maltodextrin can be useful.

Why do we take carbohydrates?

During an intense training session, active muscle tissue is largely powered by sugars stored as glycogen as a source of energy.

Depending on the type of muscle, exercise intensity, and duration, the ability of glycogen stores to maintain metabolic demand decreases over time.

Many endurance athletes use energy gels whose main ingredient is maltodextrin.

• In a large-scale trial, marathon runners were supplemented with 60 g of maltodextrin at intervals throughout a race, with the results compared with another group that consumed the same compound without limits on the amount.
• Runners who took 60 grams of the carbohydrate averaged significantly shorter marathon finishing times, by less than 10 minutes compared with runners assigned to consume the carbohydrate supplement freely.

Now, speaking of what interests us, the post-workout period after a weight-training session is a crucial time to replenish glycogen, and this could be achieved by taking a carbohydrate complex with maltodextrin

Consuming the recommended high-glycemic-index carbohydrates will increase the release of insulin, an anabolic and glucose-regulating hormone that facilitates the influx of sugars and amino acids into muscle cells.

• In a study often cited by Borsheim, post-workout supplementation with 100 grams of maltodextrin significantly improved net protein balance by reducing muscle breakdown.
• Other studies have shown that 30 g of carbohydrates were comparable to 100 g in terms of dosage.

What are the benefits of taking maltodextrin?

The main benefit of taking maltodextrin is that it is used as a great source of energy when you need it: we are talking about a lot of calories, quickly.

Therefore;

• When you are working on explosive power or doing drop sets and feel your levels plummeting toward the end, supplements and sports drinks containing maltodextrin will keep you focused and provide the energy you need.
• You can also use it to improve endurance, allowing you to continue through a longer endurance workout or HIIT session.
• Another key benefit is how it will help you recover from high-intensity exercise.

Other indirect benefits:

• It can thicken the product to achieve the desired consistency and can also gel certain products.
• Facilitates the rapid dissolution of products that contain it, such as powdered mixes.
• Slows oxidation processes, allowing products to retain their commercial color for much longer.
• Improves the absorption of substances in the gastrointestinal tract.

So when should you take maltodextrin?

Consuming small amounts, such as 1–10 grams, of high-GI carbohydrates added to foods will not cause major changes in blood glucose and are essentially equivalent to other added sugars.

On the other hand, despite originating from grains, maltodextrin is synthesized using enzymes; therefore, it is gluten-free and safe for almost everyone who consumes it.

You can take maltodextrin with water, milk, or juice once or twice a day after training, specifically to gain muscle mass by replenishing muscle glycogen, but also before or during physical activity such as endurance training or an endurance sport to provide the energy needed to train.

How does maltodextrin work?

Maltodextrin is the main component in almost all weight-gain products. It has a significant effect on the enzymatic process that enables people to perform better during exercise and increase the much-needed muscle mass, without side effects.

When the body begins breaking down maltodextrin, it will receive an energy boost. This will allow you to work for a longer period of time.

• The body releases insulin when we consume carbohydrates.
• Insulin will draw all the nutrients from the blood into your body to do what it needs to do.
• This effect can be achieved by taking maltodextrin with a protein (either as a shake or a meal) to increase the amount of protein delivered to the muscles and improve the taste. Therefore, you end up with greater recovery. Greater recovery means greater gains!

What is the carbohydrate-to-protein ratio?

The industry has studied the post-workout period through its scientists by comparing the results of formulas with multiple ingredients in varying macro ratios [2].

Body weight and training intensity are two factors that play a role here. Most sources suggest 0.5 (cutting) to 1 (bulking) g per kg of lean body mass. Protein should be in a 2-to-1 ratio;

If you have a lean body mass of 85 kg:

• That would mean 42 grams of carbohydrates and 21 grams of protein during a cutting phase
• And that would mean about 85 grams of carbohydrates and 43 grams of protein during a bulking phase

This should be consumed within 30 minutes after training, without missing a proper meal within the hour after taking maltodextrin in your post-workout shake.

Why take maltodextrin during strength training?

We conducted a review on an interesting blog that combines several studies on the use of the compound [3].

Pre-workout:

• You can use a mixture of maltodextrin, BCAAs, amino acids, arginine, creatine, and beta-alanine.
• This combination supplied the energy needed at the beginning of the workout so that each athlete could feel sufficiently energized and be ready to release energy for training.

During the intra-workout:

• You can mix flavored maltodextrin and BCAAs, which would provide freshness and energy, allowing you to exercise in the same way at the beginning and at the end.

Post-workout:

• The shake can consist of maltodextrin and whey protein in a 2:1 ratio, glutamine, and creatine, in order to achieve the maximum anabolic effect after catabolism.

Over time, as bodybuilders began adding carbohydrates to gain muscle mass, they undesirably gained fat.

Consequently, they had to reduce the amount of carbohydrates and stop taking maltodextrin or reduce it before training.

Thanks to this test, you can discover how maltodextrin affects the body, how many grams to use, and when to use it to get the most out of your training.

The biggest change an athlete can feel is not feeling as exhausted with this carbohydrate + protein as with the post-workout drink.

Why take maltodextrin during an endurance event?

Regarding endurance sports, high oxidation rates are observed with combinations of maltodextrin and fructose under the same intake conditions as glucose plus fructose, according to an independent study [4].

In this study, doses of 1.2 and 0.6 g/min, respectively, were maintained at a 2:1 ratio, for a total carbohydrate intake rate of 1.8 g/min.

These high oxidation rates can be achieved with carbohydrates consumed in a drink, gel, or low-fat, low-protein, low-fiber energy bar during an endurance event.

The best combination of carbohydrates consumed during exercise appears to be taking maltodextrin and fructose in a 2:1 ratio, in a 5% solution, at a dose of around 80–90 g/h.

These values are shown in the figure, but why?

• This blend has the best ratio between the amount of carbohydrates consumed and their oxidation rate.
• This means that smaller amounts of carbohydrates remain in the stomach or intestine, reducing the risk of gastrointestinal complications/discomfort during prolonged exercise.
• A solution containing a combination of multiple transportable carbohydrates and a carbohydrate content not exceeding 5% optimizes the rate of gastric emptying and improves fluid delivery.

An example of a 5% carbohydrate solution containing approximately 80–90 g of maltodextrin and fructose in a 2:1 ratio, consumed over approximately 1 hour, would be:

• 1.5 L solution: 80 g of carbohydrates, including approximately 55 g of maltodextrin and approximately 25 g of fructose.
• 1.8 L solution: 90 g of carbohydrates, including 60 g of maltodextrin and 30 g of fructose.

Conclusions

During strength training (anaerobic), you can take advantage of maltodextrin with a BCAA during your intra-workout and, ultimately, get the most out of your intense sessions by combining it in a 2:1 ratio with whey protein or a similar protein, even adding creatine and glutamine.

Generally, people take maltodextrin with a weight gainer because it is useful, especially during the bulking phase.

During prolonged exercise, such as endurance or resistance sports, high oxidation rates are required.

Studies have shown, and we agree, that this is achieved by consuming multiple transportable carbohydrates rather than a single carbohydrate source.

• The best blend seems to be maltodextrin in a 2:1 ratio with fructose, in a 5% solution, with an intake of around 80–90 g/h.

Without a doubt, high-GI carbohydrates such as this one, but of the complex type, should be part of your supplementation.

The idea is to avoid creating an excessive insulin spike and to help your body metabolize them more effectively.

In general, palatinose, maltodextrin, and fructose are combined for intense training, as explained in the following video prepared by MASmusculo.

References

• [2] Why combine carbohydrates with proteins?
• [3] Maltodextrin and how to do effective training with it
• [4] Carbohydrate feeding during exercise – European Journal of Sport Science