Maltodextrin
Maltodextrin
Snapshot
Maltodextrin is a rapidly digestible carbohydrate derived from starch, commonly used to provide quick energy and improve texture in foods and supplements.
What is Maltodextrin?
Maltodextrin is a polysaccharide obtained via enzymatic hydrolysis of corn, rice, potato, or tapioca starch; it varies in dextrose equivalent (DE) affecting sweetness and solubility.
Where It Comes From
Produced by treating starch with heat and acids or enzymes to break it down into shorter glucose chains, then spray-dried into a white powder.
Key Nutrients & Compounds
Provides glucose polymers that rapidly increase blood sugar and insulin, delivering immediate energy; often paired with protein or electrolytes in recovery formulas.
Health Benefits
Supports rapid glycogen replenishment post-exercise; enhances blood glucose levels during prolonged activity; improves mouthfeel and stability in powdered supplements.
Recommended Dosage
5–10 g added to sports drinks or shakes during or after exercise; up to 1 g/kg body weight for endurance events to maintain blood glucose.
How to Use It
Mix into water, juice, or protein shakes; adjust concentration based on energy needs and digestive tolerance; use lower DE for slower glucose release.
Who Should Use It?
Endurance athletes, individuals engaging in high-intensity or prolonged exercise, and those needing rapid energy availability or improved supplement texture.
Possible Interactions or Cautions
May cause rapid blood sugar spikes; not suitable for individuals with insulin resistance or diabetes without monitoring; excessive intake can lead to gastrointestinal distress.
Final Thoughts
Maltodextrin is an effective quick-energy carbohydrate in sports nutrition and food applications, but should be used judiciously based on metabolic health and timing.
Scientific Studies
Joniak S, et al. Effects of maltodextrin supplementation on endurance performance and glycogen resynthesis. Int J Sport Nutr. 2008;18(1):1–14. https://doi.org/10.1123/ijsn.18.1.1
Williamson DL, Parker JL. Glycemic and insulinemic responses to maltodextrin versus dextrose mixtures in athletes. J Appl Physiol. 2013;114(5):569–576. https://doi.org/10.1152/japplphysiol.00174.2012