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Maltodextrin: see what it is, how to take it and its benefits

Maltodextrin: see what it is, how to take it and its benefits

Maltodextrin is a complex carbohydrate from starch, usually corn, but it can be from other foods with cassava. It is composed of glucose polymers and although it is a complex carbohydrate, these sugar compounds are more easily absorbed by the body.

This supplement is intended for people who engage in high intensity and long-term aerobic physical activity and also for those who does bodybuilding. When consumed prior to training maltodextrin will ensure that the body has the correct amounts of glucose for safe exercise, sparing tissue proteins and avoiding hypoglycaemia.

When ingested after training, maltodextrin helps to replenish glycogen muscle, so it prevents protein from being used as an energy source, favors the absorption of this substance by the muscles and contributes to better muscle recovery.

For those practicing physical activity the consumption of maltodextrin may be more interesting than the other sources of carbohydrates, such as rice or pasta, because their absorption is faster and their consumption more practical as it is marketed in powder or gel.

Proven benefits of maltodextrin

Good for those who practice aerobic exercise: Those who practice aerobic exercise usually take maltodextrin before or during training. This substance is beneficial for aerobic practitioners, such as running, soccer and tennis, because as it is an easily absorbed carbohydrate and its consumption will provide energy to the person during training.

With the correct amount of carbohydrates, practitioners of aerobic activities do not run the risk of having low blood glucose levels and develop a homeostatic disorder, a series of problems that can occur due to lack of sugar in the body such as hypoglycemia. In addition, with the correct amounts of carbohydrates in the body, proteins do not need to be used as energy sources and can provide other benefits to the body.

Good for bodybuilders: For people who perform bodybuilding, guidance is to consume maltodextrin after training. The supplement helps in gaining muscle mass because it replenishes muscle glycogen, a source of energy stored in muscles, and avoids the use of protein as an energy source. In addition, it will help the entrance of the protein inside the muscle, which in turn contributes to the repair of the muscles, which suffered micro-injuries due to the practice of exercises. These muscles are repaired and get bigger and stronger.

How to consume

In the case of people who practice aerobics, the goal is to consume maltodextrin before or during the practice of physical activity. In the case of bodybuilders, the recommendation is to consume the supplement after training.

Maltodextrin provides energy after training - Photo: Getty Images

Maltodextrin can be found in gel or powder form. If it is in the powder version, it can be diluted preferably in water.

Recommended amount

The amount of maltodextrin that can be consumed varies according to body weight, prescribed diet, time of ingestion, among other issues. It is not recommended to consume the supplement on days when it will not work. However, target values ​​usually range from one to three tablespoons of maltodextrin diluted to about 250 ml of water.

The guidance of maltodextrin may only be given by a nutritionist or a specialized physician. When purchasing the supplement, it is worth noting that the packaging is not punctured, is kept in a dry and ventilated place, observes the expiration date and if the company that manufactured the supplement is regulated by ANVISA.Who can and who can not consume

Maltodextrin is aimed at those who practice intense aerobic or bodybuilding exercises. Diabetics should normally avoid using this supplement because it is a rapidly absorbed carbohydrate and therefore rapidly elevates glucose levels causing hyperglycaemia.

Excessive eating risk

Excess consumption of maltodextrin can lead to some problems. There may be an increase in insulin production, due to glucose peaks, which favors hypoglycemia. At very high doses there is also the risk of diarrhea, nausea and vomiting.

Maltodextrin is usually made from corn starch - Photo: Getty Images

Excess supplementation also leads to weight gain. For if carbohydrates of maltodextrin are not fully utilized by the body, the body stores them in the form of adipose tissue. To avoid these problems, it is essential to consume maltodextrin only with the advice of a dietician or specialist physician.

Combinations

Consuming maltodextrin with a protein source such as whey protein and albumin supplements is a good idea. This is because carbohydrate will help in the entry of protein into the muscle.

It is important to maintain a balanced diet while consuming maltodextrin. When determining the amount of maltodextrin to be ingested, it should be considered how much a person eats carbohydrates daily.

Nutritionist Talitta Maciel Daniela Lopes Gomes, professor of UniCEUB - Centro Universitário de Brasilia. , of the Food Reeduction Space.


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