Maltodextrin is a type of carbohydrate synthesized from grain starch, corn, potatoes, or rice that is commonly added to food to enhance sweetness and texture. As one of the main components of ‘weight gainer’ used by bodybuilders, maltodextrin has a thick, very mild sweet taste that matches its caloric content.
Here’s a view of its good angle, under just the right light. Redeeming qualities of maltodextrin include:
1. Sports Nutrition
Maltodextrin Nutrition
Your body can digest maltodextrin quickly, which makes it highly effective and readily available which gives a quick boost of energy and calories when it’s required.
Properties of maltodextrin
- Made up of chains of glucose molecules with rapid absorption property hence energy is available quickly
- Oxidized quickly during exercise
- Reduce the risk of developing stomach complaints during prolonged exercise
Used as energy gels
The carbohydrate source in many energy gels, including Isotonic Energy gels. The particular size of the molecule balances the amount of energy delivered versus how quickly it empties from the stomach. This means that you will feel the performance benefits of taking maltodextrin quite quickly.
For intense exercise training
During intense exercise, active muscle tissue relies heavily upon stored sugars in the form of glycogen for energy. Depending on the muscle type, exercise intensity, and duration, the ability for glycogen stores to maintain the metabolic demand diminishes over time. Maltodextrin helps replenish that and helps the body regain all the energy need
Used in endurance athletes
Many endurance athletes utilize energy gels whose main ingredient is maltodextrin. According to the study, those who were supplemented with maltodextrins showed promising results in terms of energy endurance and performance promoter as compared to those who were not provided with maltodextrins.
Maltodextrin for Post-Workout Recovery
The post-workout period is a crucial time to refuel. Consuming maltodextrin, a rapidly absorbing carb will increase the release of energy inside the body.
In an often-cited study by Borsheim, post-workout supplementation with 100 grams of maltodextrin significantly improved the net protein balance by reducing muscle breakdown.
2. Gluten-Free
Gluten is a protein found in the grains wheat, barley, rye, and triticale. Rice is a grain that is naturally gluten-free hence maltodextrin derived from it is also gluten-free and people with celiac disease can easily consume it.
3. Aids Exercise
Studies have shown that fast-digesting carbs like maltodextrin help to quickly replenish your stores of glycogen — a form of glucose stored in the muscles that act as a reserve energy supply if blood glucose is depleted.
This means it’s effective for recovering endurance after or between workouts.
4. Manages Chronic Hypoglycemia
Those with chronic hypoglycemia (low blood sugar) can use it to quickly to maintain their blood sugar level.
5. May Fight Colorectal Cancer
A 2015 study found that a digestion-resistant form of maltodextrin called Fibersol-2 was effective at significantly inhibiting human colorectal tumor cell growth.
There are two theories for why this is so — it may be that bacterial fermentation caused by the presence of the maltodextrin is responsible, and it may be due to improvements in digestion attributed to maltodextrin (see below).
6. Improves Digestion
Research also shows that digestion-resistant maltodextrin helps to relieve constipation and support regular bowel function — it generally keeps things moving.
It’s also listed as an ingredient in popular fiber supplements Metamucil and Citrucel.
SUMMARY
The bottom line is that maltodextrin being highly absorbable in the body is appropriate in the post-workout phase to reduce muscle breakdown and aid recovery. It is known to improve digestion, helps in the availability of a steady boost of energy, and is gluten-free.
Maltodextrins help in Intense and extended effort while doing sports. Its high solubility and low sweetness make it perfect to be used while doing sports and exertion.
