Top & Best Maltodextrin: How to choose the best supplement in 2020
Today’s topic is: maltodextrin, a carbohydrate-based supplement that offers plenty of energy for your aerobic or weight training.
Maltodextrin is versatile, can be consumed pre, intra or post training. The supplement can be found in powder or gel version. To consume, just dilute a dose in 250 ml of water and ingest 10 to 15 minutes before going to the gym.
You will notice a lot more disposition throughout the training, as the malt gradually releases energy. Are you interested? Then read this article with all the information you need to know about maltodextrin.
First, the most important
- Maltodextrin is usually sold in powder form. Manufacturers sell the product in bags of 1 kg. The recommended dose is 40 g dissolved in a glass of water, juice or milk.
- The supplement can be consumed before, during or after training. If you want energy for a high-intensity workout, take the supplement before or during your workout. If you want to gain muscle, take it later.
- Maltodextrin is based on a complex carbohydrate of medium glycemic index, that is, the supplement gradually releases energy. It is possible to obtain glucose after 10 or 15 minutes of consumption.
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The best maltodextrin supplements: Our favorites
Undecided on what is the best maltodextrin supplement? Amid so many products from different brands, it is normal to arise this doubt. With that in mind, we prepared a ranking of the best.
- For those who want to optimize post-workout recovery
- Great option to improve performance
- Ideal for those who perform intense, prolonged and high performance training
- Great option with vitamin C source
Are you looking for a supplement that offers more energy for your workout? Maltodextrin may be an option. Versatile, this supplement can be used both by those who want to lose weight and by those who want to gain mass.
Another difference is that it can be used before, during or after training. But to enjoy these benefits you need to know the correct way to consume the supplement. You can check this and other information in this buying guide.
What is the importance of maltodextrin for those who practice physical activities?
Carbohydrate is the main source of energy in the body. For those who practice physical activities, whether sports, weight training or aerobic training, it is essential to consume carbohydrates, either in food or supplement.
The higher the level of muscle glycogen (responsible for muscle contraction) and liver (responsible for maintaining blood glucose) at the time of exercise, the greater the athlete’s performance.
If the person who trains does not consume enough carbohydrates, the body begins to consume the proteins present in the muscles as a source of energy, causing the loss of muscle mass.
The carbohydrate supplement minimizes damage to muscles.
To keep the glycemic index constant it is important to consume carbohydrate supplementation, especially if your training lasts at least 60 to 90 minutes.
The carbohydrate supplement minimizes damage to muscles during intense and prolonged physical exercise, while also preserving your immune system.
What is maltodextrin?
Maltodextrin is a carbohydrate-based food supplement from corn or cassava starch. Malto is made up of glucose polymers easily absorbed by the body.
Some supplements have slow absorption and are indicated for long duration activities, while others have fast absorption and are indicated for short duration activities.
In the case of maltodextrin, the carbohydrate is of medium glycemic index, that is, absorption is a little slower than the common carbohydrate, so it provides constant energy for an entire weight training or aerobic workout.
Maltodextrin is the ideal supplement to be consumed before, during or after training.
What are the benefits of maltodextrin?
This supplement is great for reducing the feeling of fatigue during training, as it preserves high glucose levels. It also helps in muscle recovery after exercise.
Maltodextrin is ideal for those who want to gain weight, in the form of muscle mass, people with energy deficits and athletes who need a source of energy to perform high-intensity, lasting and efficient workouts.
But it is important that you consume maltodextrin only as a sports supplement, as the compound has a high glycemic index, that is, it quickly raises blood sugar levels (glycemia).
It is also important to consult a nutritionist, so that this professional can adjust the supplement to your goals. And it is essential to consume maltodextrin in the ideal amount that your body needs.
If you eat more than you should, the body will not be able to use all the energy during the training and this carbohydrate will be absorbed by the adipose tissue, generating accumulation of fat.
The supplement is contraindicated for diabetic people, especially for those who do not treat the disease or are in crisis. If you have insulin resistance, it is also best to avoid it.
In summary, it is recommended to consume maltodextrin according to the type, time and intensity of the training. The supplement is sold in powder or gel form and absorption is fast.
- Maltodextrin can be consumed before, during or after training
- Provides energy for weight training or aerobic training
- Can be found in powder or gel versions
- It’s a cheap supplement
- If consumed in excess it can generate accumulation of fat and weight gain
- Offers no other nutrients
What are the effects of maltodextrin on the body?
The effects of maltodextrin vary depending on how you use the supplement. If you take it before training, it will ensure that the body has the ideal amount of glucose to practice physical activity, whether aerobic or weight training.
When consumption is after training, maltodextrin helps to replenish glycogen. The substance is quickly absorbed, which contributes to muscle recovery and prevents the protein from being used as an energy source.
What are the benefits for those who practice aerobic activities?
Maltodextrin is ideal for those who practice aerobic activities such as running, football and tennis. The supplement should be consumed before or during training, it is quickly absorbed and provides energy throughout the exercise.
With high glucose levels, you will not run the risk of developing problems due to a lack of sugar in the body, such as a drop in blood pressure.
What are the advantages for bodybuilders?
For those who practice weight training, the recommendation is that the intake of maltodextrin should be done after training. The supplement will replenish muscle glycogen and serve as a source of energy, preventing the use of muscle protein.
In addition, the supplement will assist the entry of proteins into the muscles and contribute to the repair of micro injuries caused in the muscles during exercise.
Can anyone take maltodextrin?
Not everyone can take maltodextrin. The supplement contains fructose and glucose and generates blood sugar spikes, so it should not be consumed by diabetics, people prone to the disease or resistant to insulin.
For those who have problems related to blood glucose, it is important to calculate the amount of carbohydrates consumed in the day, glucose levels, time of intake and the maximum recommended portion.
Did you know that the supplement should also be avoided by those who have intestinal problems, as maltodextrin reduces the amount of probiotics in the digestive system, making it vulnerable. However, if the dose is low there is no reason to worry.
What happens if I take too much maltodextrin?
The consumption of maltodextrin should be done with great care, always under the guidance of a doctor specializing in sports nutrition or nutritionist.
In very high doses, the supplement can bring some problems such as increased insulin production (due to glucose spikes), which favors hypoglycemia.
The supplement can also cause temporary illnesses such as diarrhea, vomiting and nausea.
In the long run, maltodextrin can also favor weight gain, because if the carbohydrate is not fully utilized by the body, it will be stored in the adipose tissue (fat layer of the skin).
Can I combine maltodextrin with other supplements?
An interesting suggestion is to consume maltodextrin together with a pre-workout supplement, such as creatine, or protein such as whey protein or albumin in the post-workout, as the carbohydrate (maltodextrin) will assist in the entry of protein into the muscle.
This combination is important, because regardless of your objective (dry, define or gain mass), it is important to maintain a balanced diet. You can also bet on combining the supplement with carbohydrate sources like bananas.
Maltodextrin or dextrose: What is the best supplement for me?
Many people confuse maltodextrin with dextrose. Whether because of similar names, or because both supplements are a source of carbohydrates, the truth is that there is a lot of difference between the two supplements. We will explain what they are throughout this section.
Maltodextrin is a sugar produced in the laboratory. Because it is a complex carbohydrate, the body absorbs and metabolizes these glucose polymers slowly and gradually.
The purpose of the supplement is to increase the glucose index in cells in order to avoid muscle catabolism (which makes hypertrophy difficult). Another function is to delay muscle fatigue, increasing performance during training.
This supplement is recommended for those who practice resistance or long-term physical activities, as maltodextrin provides enough energy to maintain performance throughout the training.
Unlike maltodextrin, dextrose is a simple carbohydrate, with reduced molecular structure and easy absorption. Within minutes, this supplement raises blood glucose levels, providing energy quickly.
Consumption should be made after training and, preferably, with protein-based supplements, as dextrose will supply the body’s energy needs and help transport the other nutrients to the cells, favoring muscle recovery and growth.
|Structure||Complex, slow-absorbing carbohydrate||Simple, fast-absorbing carbohydrate|
|Carbohydrate absorption||Slow and gradual||Quick|
|Indication of use||Before, during or after training||After training|
|Contraindication||Not recommended for diabetics||Not recommended for diabetics|
How much does maltodextrin cost?
Maltodextrin is one of the most cost-effective supplements on the market. Prices vary from R $ 12 and R $ 38 for each kilo of product, depending on the brand chosen. The product yields 25 doses.
Where to buy maltodextrin?
This supplement can be easily found at sports supplement stores like King Supplements, Now Sports Nutrition and Tycoon Supplements. If you prefer, you can buy online, on Amazon, Netshoes or Mercado Livre.
Purchase Criteria: Factors for comparing maltodextrin models
When training, it is important that you have high levels of glycogen, keep them constant throughout the exercise and replace the lost glycogen after training.
For this you will only need a maltodextrin. To choose the ideal supplement, you must be aware of some characteristics that change from one product to another:
We will explain each of the items throughout this section.
The maltodextrin supplement can be found as a gel or powder. The gel supplement is very complete, it has two types of carbohydrates, proteins, amino acids and even caffeine. It must be dissolved in water.
If you prefer the powder version, know that the recommended dose is 40 grams, about 4 tablespoons, which should be dissolved in 250 ml of water, juice, vitamin or milk.
September 16, 2020
September 9, 2020
If you prefer to buy the powdered supplement, know that the advantage is that you will find a wide variety of flavors available. If you like to dissolve the supplement in juice or vitamin, you can buy a naturally flavored maltodextrin.
For those who like citrus fruits there is a wide variety: mandarin, orange, lemon, pineapple and orange with acerola. You can also buy a strawberry, berry or grape maltodextrin.
You will find some exotic flavors also like watermelon, jabuticaba, guarana, açaí, açaí with guarana and wild strawberry.
There are supplements that combine the characteristics of maltodextrin with dextrose.
Although you do not find many differences between maltodextrin supplements, it is possible to find some differences from one product to another. One of these differentials is vitamin C, although the concentration is low.
If you are vegan, you can buy a supplement suitable for your preferences, that is, a product without preservatives and additives. Finally, you can also find a supplement that combines the characteristics of maltodextrin with dextrose.
The amount of malt recommended varies according to body weight, diet prescribed by the nutritionist and time of ingestion. It is recommended that you dissolve one to three tablespoons of the supplement (up to 40 grams) in 250 ml of water or juice.
As we already mentioned, if you are doing aerobic exercise and want to increase endurance , take a dose of maltodextrin before or during exercise.
If you do weight training and want to increase muscle mass , take the supplement right after training.
Don’t forget, maltodextrin should only be taken on the days you are training. Avoid consumption of the product on rest days.