Maltodextrin B
A cheap source of carbohydrate for prolonged work; produced no effect in resistance training
Citable fact
«Maltodextrin» — evidence level B. 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. Source: PMID 32390721, permanent link to the source in the list below.
How it works
A high-molecular-weight glucose polymer: at the same concentration it gives a lower osmotic pressure than glucose or sucrose, so it leaves the stomach faster and is better tolerated. After breakdown by amylases it maintains blood glucose and carbohydrate oxidation during exercise.
Dosage and intake
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.
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.
Forms
Maltodextrin powder (DE 10-20). Almost not sweet, dissolves well, the cheapest way to add carbohydrates to a drink.
What is confirmed
- Effectively maintains blood glucose during prolonged exercise
- Well tolerated thanks to low osmotic pressure
- The cheapest carbohydrate source for a drink and for recovery after exercise
- In a mixture with fructose it increases the rate of carbohydrate oxidation
Adverse effects and limitations
- In a controlled study, 2 g/kg before strength training did not improve leg press performance
- It is simply calories: when working on weight loss, excess maltodextrin hinders a deficit
- Large single servings cause bloating and loose stools
- A high glycemic index requires caution in diabetes
Interactions
- A mixture with fructose (2:1) increases carbohydrate oxidation and reduces the risk of stomach upset
- Taking it with protein after exercise accelerates glycogen resynthesis, but does not replace the total amount of carbohydrates
Who must not use it
- Under 18 years: As a dietary carbohydrate it is safe; children do not need a special supplement.
- Pregnancy and lactation: As a carbohydrate source it is not contraindicated, but a supplement is not required; in gestational diabetes - in agreement with a physician.
- type 1 and type 2 diabetes mellitus
- insulin resistance
- irritable bowel syndrome
Sources
- Acute Maltodextrin Supplementation During Resistance Exercise · Wilburn DT, Machek SB, Cardaci TD · Journal of sports science & medicine, 2020 · PMID 32390721
- A step towards personalized sports nutrition: carbohydrate intake during exercise · Jeukendrup A · Sports medicine (Auckland, N.Z.), 2014 · PMID 24791914
- International society of sports nutrition position stand: diets and body composition · Aragon AA, Schoenfeld BJ, Wildman R · Journal of the International Society of Sports Nutrition, 2017 · PMID 28630601
See also
Comparisons
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