What is Maltodextrin and What is it Used For?

Carlos Sánchez 7 min. of reading Energy and Endurance Leave a comment

Does maltodextrin cause weight gain? Is it really safe? Here’s everything you need to know about this supplement.

Maltodextrin is a carbohydrate derived from sources like corn, potatoes, or rice, mainly used in energy supplements and sports products.

Its ability to provide fast-absorbing energy makes it an ideal ingredient during periods of high caloric demand, such as intense training and endurance activities.

Index

1 First things first, is maltodextrin safe?
2 What is it used for?
3 Does maltodextrin cause weight gain?
4 How to take it safely to maximise its benefits
5 When to Take Maltodextrin?
6 Who Is It Especially Recommended For?
7 When Should It Be Avoided? Possible Side Effects

First things first, is maltodextrin safe?

The safety of maltodextrin is often discussed in nutritional debates. Scientific studies support its safety when consumed in moderate amounts as part of a balanced diet.

Maltodextrin is processed and absorbed quickly by the body, making it useful in specific contexts, but it’s always important to consider the quantity and personal goals.

What is it used for?

Maltodextrin has various uses thanks to its versatility:

Supports energy recovery for athletes: Replenishes energy stores, helps maintain intensity during workouts, and aids post-exercise recovery.
Enhances muscle performance: Helps sustain high performance in prolonged, high-intensity activities. It can be combined with other sports supplements and doesn’t provide additional nutrients.
Easy digestion: Its high molecular weight allows for rapid gastric emptying, while its low osmolality helps prevent digestive discomfort in athletes.
Provides a high glycaemic index: With a glycaemic index between 85-105, it supplies fast-absorbing glucose for immediate energy.
Recommended for coeliacs: It’s gluten-free, making it suitable for those with coeliac disease, with dosage varying based on goals and activity.

Does maltodextrin cause weight gain?

Although it’s a fast-absorbing carbohydrate, its effect on weight depends on how and when it’s consumed. In sports contexts, it helps replenish energy without leading to weight gain, provided it’s consumed within individual caloric needs.

How to take it safely to maximise its benefits

To get the most out of maltodextrin, it’s important to use it correctly:

-During short workouts (<60 minutes): It’s generally unnecessary during the session, so focus on post-workout intake.

-During long workouts: Consuming small amounts during extended activity helps maintain energy levels.

Moderate duration (60-90 minutes): Take around 20-30g of maltodextrin diluted in water, sipping gradually from the 30-minute mark. You can add electrolytes like Evolytes.
Long workouts (>90 minutes): Consume 30-60g per hour, split into small portions every 15-20 minutes to stabilise blood glucose levels and avoid gastrointestinal discomfort.
Combine Maltodextrin with Fructose at a 2:1 ratio: For high-carb intakes (90g of CHO per hour) during competitions or long sessions, consider combining these two carbs: 60g maltodextrin + 30g fructose diluted in 500-750ml of water.

-Post-workout: Combining it with protein can speed up muscle recovery. Use 30-50g of maltodextrin with a protein source (like Evowhey Protein or plant-based proteins) in a 3:1 ratio (carbs:protein). This optimises muscle recovery, reduces fatigue, and supports tissue repair.

We recommend HSN’s maltodextrin powder for quality intake and easy absorption.

Maltodextrin Powder by RawSeries

According to research published in the International Journal of Sport Nutrition and Exercise Metabolism, powdered carbohydrates like maltodextrin are safe for healthy young athletes using them for glycogen resynthesis after exercise, provided they have proper glucose metabolism.

Maltodextrin is a great supplement for high-intensity athletes.

When to Take Maltodextrin?

Maltodextrin can be taken at three key times during training: before, during, and after. The ideal timing depends on your goals.

Before training

Taking maltodextrin can help boost energy levels and improve performance during exercise. As a fast-absorbing carbohydrate, it provides effective and sustained energy.

It’s recommended to take maltodextrin 30 to 60 minutes before training to allow proper absorption.

During training

It can be useful to provide a continuous source of energy. By maintaining energy levels, maltodextrin can help reduce fatigue and improve performance during prolonged exercise.

It’s advisable to take maltodextrin during exercise at regular intervals to maintain energy levels and enhance endurance.

After training

Maltodextrin can assist in muscle recovery. Intense exercise depletes muscle glycogen stores and increases protein catabolism. Maltodextrin can help restore glycogen levels and reduce protein breakdown.

Try to consume maltodextrin within 30 minutes post-exercise to maximise its recovery benefits.

Who Is It Especially Recommended For?

Maltodextrin isn’t for everyone, but it’s particularly useful for:

High-intensity and endurance athletes: Those practising sports like swimming, running, and cycling, as they require a constant energy supply.
People aiming to lose weight: Although it may sound contradictory, it can be used in controlled plans to maintain energy levels without resorting to more calorie-dense carbohydrates.

When Should It Be Avoided? Possible Side Effects

Maltodextrin is generally safe for most people, but using it in high doses or over long periods may pose certain risks.

If taken in excess:

Maltodextrin may increase blood sugar levels, which can be harmful for people with diabetes or insulin resistance.
As a complex carbohydrate, maltodextrin can be difficult to digest for some individuals with gut issues, such as irritable bowel syndrome.
It has been linked to a higher risk of tooth decay and obesity.

To avoid these risks:

It’s important to consume maltodextrin in moderate amounts as part of a balanced diet.
Maltodextrin supplements should be taken following the manufacturer’s instructions and without exceeding the recommended doses.
It is advisable to pair maltodextrin intake with fibre-rich foods to help stabilise blood sugar levels, reduce the risk of tooth decay, and prevent gastrointestinal discomfort.

Studies and References on Maltodextrin