Maltodextrins: what are they and what are they used for?
3 min
Among the carbohydrates important for athletes, maltodextrins undoubtedly play a leading role: chains composed of several glucose molecules joined by glycosidic bonds, obtained from corn starch through the process of starch hydrolysis.
The maltodextrins obtained through this process are water-soluble, have a pleasant taste, are easy to digest and are commonly used as an energy source during physical activity.
Where maltodextrins are found
They are mainly found in foods such as rice, potatoes and corn, but are also widely used in dietary supplements and sports drinks.
What are maltodextrins used for?
Maltodextrins provide the body with rapid and consistent energy during exercise. Since they are complex carbohydrates, they are digested more slowly than simple sugars, ensuring a gradual release of glucose into the bloodstream and maintaining stable energy levels.
How do maltodextrins work?
Once consumed, maltodextrins are rapidly digested and converted into glucose, the main fuel for our body during physical activity. The glucose is then used by the muscles to produce energy, improving physical performance and delaying the onset of fatigue.
In addition to being excellent medium- and long-term energy molecules, maltodextrins also offer another significant advantage over simpler sugars, particularly for athletes and especially for those who use them during exertion. They produce lower osmotic pressure than simple carbohydrates, which translates into faster gastric emptying and a higher absorption rate for the same number of calories; slower absorption, on the other hand, can be accompanied by possible abdominal cramps, digestive difficulties, reflux and/or diarrhea.
For those who engage in sports, consuming maltodextrins provides consistent energy while keeping blood glucose levels stable.
Maltodextrin powder and daily dosage
Maltodextrins are available in powder form and can easily be mixed with water or other beverages for quick and effective consumption. The daily dosage varies according to individual needs and the level of physical activity. In general, it is recommended to consume 30 to 60 grams of maltodextrins before or during training to optimize performance.
The dosage and method of consuming maltodextrins depend on the type and duration of the sport practiced.
Nutritional values and use in cycling and beyond
Maltodextrins are a concentrated source of calories, providing approximately 4 calories per gram. This makes them ideal for endurance sports such as cycling, where a high amount of energy is required for optimal performance. Energy drinks containing maltodextrins are popular among professional cyclists and amateur athletes for maintaining energy during long and intense training sessions.
In general, they are mainly used during aerobic or prolonged activities, such as cycling, triathlon, swimming or running, for example, where an energy supply is extremely important to complete the activity itself.
In recent years, their use has also been encouraged in weight training, precisely because of maltodextrins' ability to provide performance benefits.
Maltodextrins and diabetes
Maltodextrins can have a significant impact on blood glucose levels, so people with diabetes should pay attention to their consumption and consult a healthcare professional before including them in their diet.
Do maltodextrins cause weight gain?
Maltodextrins do not cause weight gain when consumed in moderation and incorporated into an active, balanced lifestyle. However, consuming too many calories from any source can lead to weight gain.
Side effects and contraindications of maltodextrins
Maltodextrins are generally considered safe when taken in the recommended doses. However, excessive consumption can cause gastrointestinal problems such as bloating and cramps. It is important to drink plenty of water when consuming maltodextrins to avoid dehydration.
Do you engage in sports?
Here are the summarized benefits of using maltodextrins:
Would you like to learn more about these topics? Read the article about the differences between:
The maltodextrins obtained through this process are water-soluble, have a pleasant taste, are easy to digest and are commonly used as an energy source during physical activity.
Where maltodextrins are found
They are mainly found in foods such as rice, potatoes and corn, but are also widely used in dietary supplements and sports drinks.
What are maltodextrins used for?
Maltodextrins provide the body with rapid and consistent energy during exercise. Since they are complex carbohydrates, they are digested more slowly than simple sugars, ensuring a gradual release of glucose into the bloodstream and maintaining stable energy levels.
How do maltodextrins work?
Once consumed, maltodextrins are rapidly digested and converted into glucose, the main fuel for our body during physical activity. The glucose is then used by the muscles to produce energy, improving physical performance and delaying the onset of fatigue.
In addition to being excellent medium- and long-term energy molecules, maltodextrins also offer another significant advantage over simpler sugars, particularly for athletes and especially for those who use them during exertion. They produce lower osmotic pressure than simple carbohydrates, which translates into faster gastric emptying and a higher absorption rate for the same number of calories; slower absorption, on the other hand, can be accompanied by possible abdominal cramps, digestive difficulties, reflux and/or diarrhea.
For those who engage in sports, consuming maltodextrins provides consistent energy while keeping blood glucose levels stable.
Maltodextrin powder and daily dosage
Maltodextrins are available in powder form and can easily be mixed with water or other beverages for quick and effective consumption. The daily dosage varies according to individual needs and the level of physical activity. In general, it is recommended to consume 30 to 60 grams of maltodextrins before or during training to optimize performance.
The dosage and method of consuming maltodextrins depend on the type and duration of the sport practiced.
Nutritional values and use in cycling and beyond
Maltodextrins are a concentrated source of calories, providing approximately 4 calories per gram. This makes them ideal for endurance sports such as cycling, where a high amount of energy is required for optimal performance. Energy drinks containing maltodextrins are popular among professional cyclists and amateur athletes for maintaining energy during long and intense training sessions.
In general, they are mainly used during aerobic or prolonged activities, such as cycling, triathlon, swimming or running, for example, where an energy supply is extremely important to complete the activity itself.
In recent years, their use has also been encouraged in weight training, precisely because of maltodextrins' ability to provide performance benefits.
Maltodextrins and diabetes
Maltodextrins can have a significant impact on blood glucose levels, so people with diabetes should pay attention to their consumption and consult a healthcare professional before including them in their diet.
Do maltodextrins cause weight gain?
Maltodextrins do not cause weight gain when consumed in moderation and incorporated into an active, balanced lifestyle. However, consuming too many calories from any source can lead to weight gain.
Side effects and contraindications of maltodextrins
Maltodextrins are generally considered safe when taken in the recommended doses. However, excessive consumption can cause gastrointestinal problems such as bloating and cramps. It is important to drink plenty of water when consuming maltodextrins to avoid dehydration.
Do you engage in sports?
Here are the summarized benefits of using maltodextrins:
- Neutral taste
- Water-soluble
- Easily absorbed even in cases of enzyme deficiency
- Low salt content
- Faster absorption
Would you like to learn more about these topics? Read the article about the differences between:
- Isotonic, Hypotonic and Hypertonic Drinks
