What is Maltodextrin? A useful supplement for endurance

Maltodextrin is derived from starch and, once processed, becomes a complex carbohydrate prized by athletes and the food industry. Sniffy has chosen this ingredient because it is rapidly assimilated by the body, offering an ideal source of energy for endurance efforts and muscle recovery. Here are all the details on maltodextrin as a dietary supplement and its benefits.

What is maltodextrin?

Maltodextrin is a carbohydrate obtained by hydrolysis of starch from raw materials such as corn, rice, potatoes and wheat. It comes in the form of a white, soluble powder, with a neutral taste.

It is classified as a glucose (sugar). There are several types of maltodextrin, classified according to their degree of hydrolysis, known as DE (Dextrose Equivalent). The higher the DE, the sweeter the maltodextrin and the faster it is assimilated by the body. Lower DE variants are less sweet and release energy more gradually.

Used primarily as a source of fast energy, maltodextrin is a favorite among athletes. Maltodextrin is an indispensable energy ally for athletes. It helps maintain performance during intense exertion and promotes muscle recovery after exercise.

In the food industry, maltodextrin is a versatile ingredient. It is used to thicken foods, prolong shelf life and preserve flavors. These properties make it an indispensable ingredient in many food products.

Maltodextrin's versatility and wide range of applications mean it plays a key role in the modern diet, while remaining a fast, convenient source of energy.

Maltodextrin and endurance: a winning combination?

Carbohydrates play a crucial role in endurance sports, providing the energy needed to sustain prolonged effort. During activities such as trail running or marathon running, muscle glycogen reserves are rapidly depleted, which can limit the athlete's performance. Thanks to its high glycemic index and rapid digestion, maltodextrin is an ideal fuel for athletes.

This complex carbohydrate is rapidly assimilated, enabling efficient replenishment of glycogen reserves and an energy peak thanks to elevated insulin levels. During exercise, it can be incorporated into a drink to maintain performance, and after exercise, it helps accelerate muscle recovery.

Maltodextrin is a favorite of endurance and bodybuilding athletes for its versatility. It supports both prolonged efforts and short, intense sports sessions . For example, a 2018 study demonstrated its effectiveness in replenishing muscle reserves after exercise. Sportsmen and women generally include maltodextrin powder in their home-made drinks, seeking to improve performance and recovery.

Maltodextrin: precautions for use and alternatives

Excessive consumption of maltodextrin can lead to side effects such as bloating, digestive disorders or glycemic imbalance, particularly in sensitive individuals.

It is therefore advisable to respect the recommended doses and not to abuse them. This dietary supplement may also promote weight gain, which is why we strongly recommend combining it with a sporting activity.

As far as diets are concerned, maltodextrin is generally suitable for vegetarians and can be consumed gluten-free, provided it is produced from raw materials such as corn or potatoes. However, those following a low-carbohydrate diet should prefer other options.

For those looking for alternatives, several sources of carbohydrates can meet the energy needs of athletes such as :

• dried fruit (raisins, apricots, dates),
• energy gels formulated for prolonged effort,
• isotonic drinks that combine hydration and energy,
• cereal bars.

Since 2013, maltodextrin has enjoyed European approval as an active substance, validating its safety and usefulness in the food industry. However, due to its processed nature, it is important to consume it as a supplement to a balanced diet. Natural alternatives remain interesting for varying energy intake while minimizing undesirable effects.

Maltodextrin is an interesting supplement for athletes thanks to the energy it provides. You'll find it in our energy powders. Used judiciously, it can boost your performance.