Maltodextrin: what is it, what is it for and how to take it?

A maltodextrin is one of the essential supplements for replenish energy in long-lasting and intense sports , such as running, cycling, football and swimming, among others. “Malto”, as it is also known, is a carbohydrate produced from starch (present in corn, potatoes or wheat) and is used in supplementation to reduce fatigue during training.

Carbohydrate is produced from hydrolysis , which is the partial breakdown of starch. This process results in a white powder with a sweet flavor and, therefore, maltodextrin is also often used to sweeten industrialized products, such as sauces, soft drinks, bread and dairy products.

What is maltodextrin used for?

In sports practice, maltodextrin is known to be a supplement that provides a large amount of energy for one extended period . Therefore, it is often used by those who practice long-term sports.

“The main function of maltodextrin is to provide quick energy to the body during exercise, especially prolonged exercise, helping to keep blood glucose levels stable. That is why it is recommended for long-term exercise to maintain glucose levels”, says Ramiele Calmon, nutritionist specializing in sports nutrition.

This rapid supply of energy is possible because maltodextrin is a carbohydrate that is quickly digested and absorbed by the body, converting into glucose in the bloodstream.

“This glucose is then used as fuel by the body, helping to maintain physical performance during exercise. In addition to being an immediate source of energy, maltodextrin is also useful for replacing muscle glycogen, preventing muscle energy from running out”, explains Karinee Abrahim, nutritionist with an emphasis on metabolism and weight loss at Instituto Nutrindo Idealis.

Benefits of maltodextrin

By offering the energy necessary for prolonged and intense training, maltodextrin offers the following benefits to professional and amateur athletes:

• Improved physical performance;
• Greater recovery after intense exercise;
• Prevents fatigue during exercise;
• Promotes muscle mass gain;
• Helps develop muscle strength;

Who should take the supplement?

A maltodextrin supplementation is indicated for practitioners of high intensity and duration sports , in order to reduce fatigue during practice and improve physical performance. Therefore, it is recommended for those who practice activities such as:

• Endurance: running, cycling and swimming;
• High intensity: weightlifting, crossfit and fights;
• Team sports: football, basketball and volleyball;
• Competitions with multiple events in a short space of time;
• High-intensity bodybuilders and HIIT practitioners.

How to take maltodextrin?

Maltodextrin can be consumed dissolved in water, juice or vitamins. “How to take the supplement depends on each person’s goals and needs, as well as the type of physical activity being performed,” says Karinee.

During pre-workout, she can be consumed approximately 30 to 60 minutes before physical exercise to provide extra energy for your workout. Post-workout, consuming maltodextrin together with proteins can accelerate muscle recovery and glycogen replacement.

However, the supplement can also be consumed during training especially in intense and prolonged activities, such as marathons.

“During intense exercise, the body can quickly deplete its energy stores, especially muscle glycogen. In this scenario, the intake of quickly absorbed carbohydrates, such as maltodextrin, can help maintain energy levels and prolong performance during activity”, explains the nutritionist. “When consuming maltodextrin during training, it is quickly digested and transformed into glucose in the bloodstream, providing an immediate source of fuel for working muscles,” she adds.

Does Maltodextrin have any side effects? What are the contraindications?

In general, The maltodextrin supplementation is safe , especially if consumed properly. However, it is important to be aware of possible side effects. “They can happen due to excessive consumption of maltodextrin, which can cause gastrointestinal discomfort, bloating, gas, abdominal distension due to rapid absorption and digestion”, explains Ramiele.

Because it has a high glycemic index, maltodextrin is contraindicated for people with diabetes or insulin resistance, as it can lead to blood glucose spikes. Furthermore, excessive consumption without practicing enough physical activity can contribute to weight gain.

“It is always important to have professional guidance to adapt the training intensity and duration, so that we can calculate the dosage of this supplement”, reinforces the nutritionist.