Maltodextrins

Importance of carbohydrates in sport

See also: maltodextrin supplements

Carbohydrates are the main energy source for our body. Together with fats and a small part with proteins, they provide us with the energy needed to perform various daily activities including sports.

In particular, carbohydrates play a fundamental role during endurance activities. With the same amount of oxygen consumed, glucose (deriving from the demolition of carbohydrates) is in fact able to produce a greater amount of energy (ATP) than fat. Unfortunately, however, while the fat reserves are almost endless (we speak of kg), the carbohydrate reserves are limited (about 300 g) and the exhaustion of these stocks causes a drop in performance.

The intake of carbohydrates with food during an effort would require too long digestion times, subtracting energy from other physiological processes. Hence the need to take carbohydrates through food supplements ( maltodextrins ).

What are maltodextrins?

Maltodextrins are polymers deriving from the hydrolysis process of starches (cornstarch is usually used). Through industrial processes it is in fact possible to modify the chemical bonds that unite polysaccharides, obtaining more or less complex carbohydrates. The maltodextrins thus obtained are soluble in water, have a pleasant taste and are easy to digest.

During a race or a training session, the intake of maltodextrins guarantees a constant supply of energy, keeping blood sugar relatively stable.

Main advantages of maltodextrins compared to carbohydrates contained in foods:

• Neutral flavor
• Water soluble
• Easily assimilated even in case of enzymatic deficiency
• Low salt content
• They develop a much lower osmotic pressure compared to simple low molecular weight carbohydrates (1/5 compared to glucose); this results in a more rapid gastric emptying (greater absorption speed). For this reason, solutions of maltodextrins at high concentrations can be assimilated without problems, while an isocaloric solution of dextrose or other simple sugars would cause the appearance of abdominal cramps up to diarrhea.

Dextrose Equivalence

The doses and modalities of maltodextrin intake depend on the type of sport practiced and on its duration.

We remember that:

• simple sugars or monosaccharides supply energy in the short term, are readily assimilable and require short digestion times (high glycemic index)
• complex or polysaccharide sugars provide energy in the medium and long term but require longer digestion times (average glycemic index)

Dextrose-Equivalence (DE) gives the consumer an estimate of the complexity of the various maltodextrins. In commercial products this parameter generally varies from a minimum of 4 to a maximum of 20. As a general rule, the higher the value of Dextrose-Equivalence, the shorter are the polysaccharide chains, so the faster the modalities of absorption and utilization. It should however be pointed out that the glycemic index of maltodextrins is high and similar to that of glucose even in the case of low dextrose equivalence. We are in fact still talking about extremely refined carbohydrates, lacking the most important elements (such as fiber, fats, proteins and anti-nutritional factors) capable of lowering the glycemic index. Moreover, we have seen as concentrated solutions of dextrose, by virtue of the marked osmotic effect (recall of water in the digestive tract) are absorbed more slowly than isocaloric solutions of starch hydrolysates, even very complex, such as the vitargo (which is distinguished by the presence of numerous branching points, with high percentages of amylopectin :).

An excellent compromise can be obtained by purchasing medium-grade maltodextrins. However, it would be ideal to take maltodextrins with a different ED depending on the discipline practiced and the phase of the competition.

during the initial phases of a large fund it is preferable to take medium-low ED maltodextrins, while during the final stages it is advisable to use rapidly digested carbohydrates (high DE)

Doses, Mode of Use and Side Effects

The absorption of maltodextrins is optimal if they are added to moderately chilled water (about 10 °) with a percentage that varies from 6 to 10% (60-100 grams per liter). It is also advisable to sip the drink instead of drinking it all at once.

In some individuals they may cause nausea, gastrointestinal and liver problems. It is therefore good to test them during training to plan doses and methods of recruitment during the competition.

Taking before training or competition contributes to the saturation of liver and muscle glycogen stores, but may cause undesirable effects such as excessive body weight gain and gastrointestinal problems. (See: Supercompensation of glycogen).

If taken at the end of the competition they favor the rebalancing of energy stocks. However, except in special circumstances (competitions or close training) it is preferable to take carbohydrates from food gradually, leaving at least an hour after the end of the competition to allow the disposal of waste accumulated during exercise.

Remember that the carbohydrates taken in excess are converted into fat and that it is therefore useless to take maltodextrins if the duration of the sporting commitment is less than an hour and a half. Above this threshold it is recommended to take about 30 g of maltodextrin for every hour of competition.

On the market you can find maltodextrins with added vitamins and mineral salts, particularly useful during the summer season.