Maltodextrin or Cluster dextrin?

Both items are reviewed in the reference. Below their characteristics sit side by side as the studies describe them. This is a comparison of data, not advice on what to choose.

	Maltodextrin	Cluster dextrin
evidence level	B	C
Sources in the review	3	2
Category	Base	For the goal
Goals	Endurance, Strength	Endurance, Strength
Dosage	30-60 g/h during exercise lasting more than 1.5-2 hours; up to 90 g/h in a mixture with fructose in a 2:1 ratio. Before strength training, 2 g/kg was studied - no increase in performance was obtained.	A guideline for exercise is 30-60 g/h as a 10% solution. In the gastric emptying study, a 10% solution with an osmolality of 150 mOsm/l was used. The dose that improves sports performance has not been established.
When to take	In divided doses during exercise. For glycogen replenishment - 1-1.2 g/kg per hour in the first hours after exercise. When the goal is fat loss, the overall calorie deficit decides, not the carbohydrate source.	During prolonged exercise, in divided doses of 15-30 g every 15-20 minutes. Intake in the first hours after exercise for glycogen replenishment is also possible.

The conclusion from the data. In the reference «Maltodextrin» Level B and 3 sources, while «Cluster dextrin» — Level C and 2. A higher level means the effect is better supported by research, not that the item suits you better.

Verdicts

Maltodextrin

A cheap source of carbohydrate for prolonged work; produced no effect in resistance training

Cluster dextrin

The same as HBCD: leaves the stomach faster, but no gain in performance has been shown

Sources for both items

Other comparisons

Creatine monohydrate or Creatine HCl Creatine monohydrate or Creatine nitrate Whey protein or Casein protein Whey protein or Pea protein Pea protein or Rice protein Soy protein or Whey protein BCAA (branched-chain amino acids) or Essential amino acids (EAA) Citrulline malate or Arginine