Le maltodextrins are carbohydrates complex which derive from the breakdown of starch, typically corn, rice, potatoes or wheat.
These polysaccharides are widely used in the world of sports and nutrition for their ability to provide rapid energy that is easily assimilated by the human body.
Their use is not limited to athletes: maltodextrins are also widespread in the food industry and in clinical preparations, thanks to their unique characteristics.
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What are Maltodextrins?
Maltodextrins are made up of chains of molecules of glucose tied together, obtained through a process of partial hydrolysis of starch.
The length of the chains determines the degree of complexity and the glycemic index of the final product. Maltodextrins are classified according to their dextrose equivalent (DE), which represents the level of hydrolysis: a higher DE value indicates a shorter chain and therefore greater sweetness and speed of absorption.
Practically, Maltodextrins with low DE release energy more slowly than those with high DE.
What are Maltodextrins Used For?
The main role of maltodextrins in the sports context is provide energy quickly and efficiently, especially during intense training or competitions.
When you exercise, your body uses up its energy reserves. glycogen in the muscles, which represent the main source of energy.
Maltodextrins, once ingested, are rapidly broken down into glucose, which enters the bloodstream and can be used immediately by the muscles.
In addition to being a source of quick energy, maltodextrins are also useful for the recovery post-workout.
After prolonged physical effort, Carbohydrate intake is essential to replenish glycogen stores.
In this sense, maltodextrins can be ccombined with protein to improve muscle synthesis and speed up recovery.
Another advantage of maltodextrins is their ability to provide energy without causing digestive problems.
Unlike some simpler carbohydrates, such as fructose, which can cause bloating or cramping, maltodextrins are generally well tolerated and do not cause gastrointestinal distress, making them ideal for athletes during competitions or extended training sessions.
How to Take Maltodextrin?
Maltodextrins are available in different forms, such as powders or bars, and can be taken in different situations depending on the athlete's energy needs.
Here are some tips on how and when to take them:
- Before training or competition: Taking maltodextrin before exercise can help keep glycogen levels stable and ensure a ready-to-use energy reserve. It is generally recommended to ingest approximately 30-60 grams of maltodextrin one or two hours before starting physical activity.
- During training or competition: Maltodextrins can be taken during exercise to provide constant energy, especially in endurance sports such as cycling or race over long distances. In this case, you can take approximately 30-60 grams every hour, in order to avoid energy drops.
- After training: after intense activity, maltodextrins help to quickly restore muscle glycogen stores. In combination with proteins, they facilitate muscle recovery and tissue repair. An intake of approximately 50-100 grams of maltodextrin, along with protein, within two hours of exercise is often recommended.
Possible Side Effects
Although maltodextrins are generally well tolerated, excessive consumption may lead to a weight gain or blood sugar spikes, especially in non-athlete or sedentary subjects.
Sufferers diabetes or problems related to blood sugar management should be careful about using these supplements, as they can rapidly increase blood sugar levels. cup sugar in the blood.
Maltodextrins represent a valuable resource for athletes who need a fsource of fast and easily assimilated energy, both during physical activity and in the recovery phase.
However, it is important use them consciously and appropriately to your energy needs, to maximize the benefits without incurring negative effects.
