Maltodextrin: An essential ally for runners and trail runners

What is maltodextrin?

Maltodextrin is a complex carbohydrate obtained from starch, mainly maize, wheat or potato starch. This transformation process makes maltodextrin easily digestible and rapidly assimilated by the body.

Maltodextrin is made up of glucose chains of different lengths, which gives it a "light" appearance. glycaemic index varies depending on the product. Its manufacture involves partial hydrolysis of the starch, which breaks down the long glucose chains into shorter fragments.

Why do runners and trail runners use maltodextrin?

Maltodextrin is an easily accessible source of energy for the muscles. It is rapidly converted into glucose, the body's main fuel during exercise.

Compared with other simple sugars, maltodextrin has the advantage of being less likely to cause insulin spikes, ensuring a more regular energy intake.

The benefits of maltodextrin for running and trail running

Extended energy release

How does maltodextrin help maintain endurance over long distances?

Thanks to its composition of glucose chains of different lengths, maltodextrin offers a gradual release of energy, enabling athletes to maintain a steady pace over long distances.

The difference between fast-acting and long-acting energy sources

Carbohydrates with a high glycaemic index, such as glucose, provide rapid but short-lived energy, while maltodextrin offers a longer-lasting energy supply.

Reduced muscle fatigue

Maltodextrin and the maintenance of muscle glycogen

By providing a constant supply of glucose, maltodextrin helps to maintain muscle glycogen reserves, thereby delaying the onset of fatigue.

Impact on overall performance and fatigue at the end of the race

Good management of glycogen reserves thanks to maltodextrin helps to improve overall performance and limit fatigue at the end of an effort.

Easy to digest and assimilate

Why is maltodextrin better tolerated than other carbohydrates? Maltodextrin is easily digestible and well tolerated by the body, even during exercise. Thanks to its low osmolarity, maltodextrin reduces the risk of gastro-intestinal problems, often encountered during endurance training.

Customised energy intake

How do you adapt maltodextrin consumption to the intensity and duration of exercise? The amount of maltodextrin to consume varies according to the intensity and duration of the effort. You can personalise your intake according to your specific needs.

Examples of dosages for different activities (short races, long distances, ultra-trail) General recommendations exist for different activities, but it is advisable to consult a nutritionist for personalised advice.

Where can you find maltodextrin for your running?

Maltodextrin is readily available for sportspeople. You can find it in many specialist sports nutrition shops, online or in the dietary sections of some supermarkets. It is often sold as a pure powder, but can also be incorporated into products such as energy gels, isotonic drinks or cereal bars specially designed for endurance athletes. To choose a product that's right for you, it's best to go for well-known sports brands and check the nutritional quality of the product (maltodextrin content, other ingredients, glycaemic index). You can also consult a sports nutritionist for personalised advice on the choice and use of maltodextrin.

How can you incorporate maltodextrin into your nutritional strategy?

Before the race: optimise your energy reserves

Use of maltodextrin in the days leading up to a race ('carb loading'): Maltodextrin can be used as part of 'carb loading' to maximise muscle glycogen reserves before a competition.

Strategies for maximising glycogen stores: There are various strategies for optimising glycogen storage, combining maltodextrin with other carbohydrate sources.

During the race: maintain a constant energy intake

Tips on consuming maltodextrin when running: It's important to consume maltodextrin regularly during exercise to maintain a constant level of energy.

Products available on the market (gels, energy drinks, etc.): Many maltodextrin-based products are available on the market, in the form of gels, energy drinks or bars.

After the race: recover effectively

The role of maltodextrin in post-exercise recovery: Maltodextrin helps to replenish glycogen reserves after exercise, speeding up recovery.

Can be combined with other nutrients (proteins, electrolytes)

Maltodextrin can be combined with proteins and electrolytes to optimise recovery.

However, there are possible side effects (insulin spikes, fat storage). Excessive consumption of maltodextrin can lead to insulin spikes and the storage of calories in the form of fat.

The importance of balance with other nutrients

It is essential to consume maltodextrin as part of a balanced diet.

For whom is maltodextrin not recommended? Maltodextrin may not be suitable for everyone, particularly diabetics or people with food intolerances.

Possible alternatives for these profiles

There are other sources of carbohydrates that can be considered according to specific needs.

Maltodextrin is a valuable ally for runners and trail runners, thanks to its ability to provide sustained energy, aid digestion and improve performance.

Final recommendations for optimum use

To reap the full benefits of maltodextrin, we recommend incorporating it into a personalised nutritional strategy, based on your objectives and specific needs.