What Is Maltodextin? Does It Support Athletic Performance?

E

ver feel drained about halfway through a workout, or game? Like all energy just dropped away? You are not alone: it happens to many people. Now, imagine if something was ready to help you remain energetic and perform better! That’s where Maltodextrin comes in! It’s a very simple ingredient and you see it in a ton of sports drinks and energy supplements—but what does it do and is it safe? Is it going to help you during your workouts?

In this blog post, we'll be exploring what Maltodextrin is, how it works in your body, and why it's popular with endurance athletes, bodybuilders, and performance-based fitness enthusiasts. By the time you finish reading this post, you'll know if this fast-digesting carbohydrate is worth considering for your performance nutrition plan. Read on…

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WHAT IS MALTODEXTRIN?

Maltodextrin, also called Pure carb are complex carbohydrates (saccharide polymer of D-glucose units) extracted from the chemical processing of plant starches. Maltodextrin is industrially produced by enzymatic or acid hydrolysis of starch, followed by purification and spray drying.

The most common raw material for maltodextrin production is corn, rice, casava, potato, or wheat starch.

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HOW IS MALTODEXTRIN MADE?

1.  The first step in the production of maltodextrin involves cleaning of raw material to remove all impurities.

2. The second step involves milling the clean starch into a fine powder (this helps to ensure uniformity with particle size and texture.

3. The powder is then mixed with water to form a slurry. The slurry is heated to a specific temperature for some time. During this process, the starch gelatinizes. 

4.  The molecular structure of the starch is broken down during this process.

5.  Next step involves treating the gelatinized starch with enzymes (amylase and glucoamylase), which breaks the long chains of starch to short chains of complex starch to enable easier digestion.

6.  The liquid is then filtered to remove the remaining impurities and then evaporated to increase the concentration of maltodextrin. This step produces a pure and consistent product.

7.  The concentrated maltodextrin is then spray dried in a hot chamber to evaporate the remaining water and form dry powder.

8.  The result is commercially available white, tasteless, and odourless powder that gives you an energy value of 4Kcal/g and has a dextrose-equivalent (amount of reducing sugar present relative to the total carbohydrate content) of less than 20.

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PHYSICAL PROPERTIES OF MALTODEXTRIN

·      Maltodextrin is a tasteless, white powder

·      Maltodextrin is easy to digest, it doesn’t cause bloating

·      Maltodextrin has good solubility in water, it does not produce any lumps or chalky texture

·      Maltodextrin has a high glycemic index of 110, compared to glucose (100) and table sugar (80).

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BENEFITS OF MALTODEXTRIN IN SPORTS

1.  MALTODEXTRIN PROVIDES INSTANT ENERGY BOOST

While glucose is your body’s go-to energy source during high-intensity workouts, Maltodextrin, which is made of chains of glucose molecules provides rapid sources of energy. When you consume Maltodextrin before your workouts, the fast-digesting Maltodextrin produces glucose which gets used up just as fast to provide instant energy. 

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2.  MALTODEXTRIN REPLENISHES GLYCOGEN STORES

During intense workouts, the body’s glycogen stores get depleted fast, Maltodextrin is primed to replenish the glycogen stores as your body doesn’t have to dip its energy reserves as quickly. The quick glycogen replenishment allows for sustained energy availability during workout so you can push yourself further. 

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3.  MALTODEXTRIN CAN PREVENT MUSCLE EXHAUSTION

There is a close relationship between muscle glycogen content and its ability to execute repeated high-intensity contractions. In high intensity endurance workouts, repeated high-intensity muscle contractions will deplete the glycogen stores quickly, which may lead to onset of fatigue and a drop in performance. Consuming Maltodextrin before workouts supplies readily available carbs, and puts off that drained, heavy-legged feeling.

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4.  MALTODEXTRIN IMPROVES ENDURANCE

During your endurance sports (where your workouts last for 60+ minutes) like cycling, running, rowing, Maltodextrin help extend how long you go before muscle fatigue sets in. Maltodextrin has a high glycemic index but it doesn’t cause wild blood sugar spikes during exercise, why because your muscles use up the glucose it produces just as fast as it’s delivered. Maltodextrin helps keep the power output consistent especially after a first hour where energy reserves start to dip.

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5.  MALTODEXTRIN CAN STIMULATE MUSCLE RECOVERY

Consuming a combination of Maltodextrin with Protein post-workout is shown to promote enhanced glycogen recovery and stimulate muscle protein synthesis. Carbohydrate-Protein combination can improve muscle power, muscle strength, and helps in quick muscle repair and recovery. 

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6.  MALTODEXTRIN ASSISTS IN WEIGHT GAIN

Maltodextrin is a powerful tool for promoting weight gain. The regular intake of calorie-dense Maltodextrin helps you be in caloric surplus, which is essential for weight gain. Maltodextrin spikes insulin levels and promotes uptake of protein and other nutrients into muscle cells, helping support muscle growth and contribute to weight gain. Maltodextrin replenishes glycogen stores and the stored glycogen provides energy for workouts which contributes to weight gain by increasing muscle mass. 

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IN WHAT TYPE OF SPORTS IS MALTODEXTRIN OFTEN USED?

Maltodextrin is particularly useful for sports that require sustained energy, and endurance.

Endurance sports, Cycling, Triathlons, Long-distance swimming, Marathon running, Team sports, Tennis, Rowing, Football, Hockey, Rugby, Crossfit are some of the sports where Maltodextrin is often used.

HOW DOES MALTODEXTRIN COMPARE TO GLUCOSE?

Maltodextrin, as mentioned earlier, is a polysaccharide that is made from hydrolysis of starch.

Glucose has got a simpler chemical structure than complex carb, and hence is readily absorbed into the bloodstream.

Maltodextrin needs to be digested by α-amylase and maltase first. This enzyme breaks down Maltodextrin into maltose (a disaccharide of two linked D-glucose units). So, maltodextrin will require more time for digestion and absorption than glucose.

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IS MALTODEXTRIN SAFE?

Yes, Maltodextrin is recognized as a safe product by US FDA(Food and Drug Administration).

WHO SHOULD NOT CONSUME MALTODEXTRIN?

Maltodextrin rapidly produces glucose upon consumption and may cause potential risks for people with diabetes. The fast, efficient energy source when consumed in small to moderate amounts is not harmful.

Excessive consumption of Maltodextrin, if not balanced with an appropriate lifestyle or diet can lead to weight gain.

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WHY IS MALTODEXTRIN NOT LISTED AS SUGAR?

Because Maltodextrin is not a simple sugar (monosaccharide) or a compound sugar (disaccharide). Maltodextrin is a complex carbohydrate which consists of chains of glucose units. So, maltodextrin doesn’t fall under the criteria to be listed as sugar.

WHEN IS THE BEST TIME TO TAKE MALTODEXTRIN?

Before workout: Consuming Maltodextrin before your workouts helps to sustain your endurance levels.
During workout: Consuming Maltodextrin during workouts helps prevent glycogen depletion.
After a workout: Consuming Maltodextrin post-workout boosts recovery and replenishes glycogen stores.

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IS MALTODEXTRIN DOPING?

Not at all, Maltodextrin is a fully authorized carb widely used in sports for optimized performance.

AS-IT-IS & ATOM PURE CARB

AS-IT-IS Pure Carb is a 100% vegetarian, pure, unflavoured, dope-free, single-ingredient supplement that contains zero fat, zero preservatives, and zero fillers. The gluten-free, dairy-free, soy-free, non-GMO supplement is made from non-GMO corn. 

ATOM Pure Carb is a 100% vegetarian, pure, dope-free, flavoured supplement derived from non-GMO corn. The gluten-free, soy-free, dairy-free supplement contains zero fat, zero fillers, and zero preservatives.

Reference:

https://www.hfpappexternal.fda.gov/scripts/

https://pmc.ncbi.nlm.nih.gov/articles/PMC4940893/

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