MALTODEXTRIN -THE SUPERIOR CARBOHYDRATE FOR ENDURANCE ATHLETES

BY STEVE BORN

Benefits of maltodextrin compared with simple sugars (glucose, sucrose, fructose)

• Rapid energy (GI rating 90–95). During exercise and immediately after exercise, this is the intended outcome.
• Longer-lasting energy. Reduced likelihood of a “flash and crash” / “peak and valley” pattern.
• Higher usable calorie delivery. More calories can be digested efficiently from complex carbohydrates than from simple sugars.
• Lower risk of stomach discomfort. Less potential for gastrointestinal distress.

Definitions: two types of carbohydrate

• “Sugar” refers to 1- or 2-chain carbohydrate molecules (monosaccharides or disaccharides). Carbohydrates ending in “-ose” (for example glucose, sucrose, fructose) fall into this category and are classed as simple sugars.
• Polysaccharides contain many sugar units linked together. These are commonly referred to as complex carbohydrates and starches. Maltodextrin (used in Hammer Nutrition fuels) is one example.

Common criticisms of maltodextrin

Maltodextrin has been criticised in some discussions, including claims that it is worse than sugar. The main criticisms are:

1.   High Glycaemic Index (GI). Maltodextrin is typically reported as GI 90–95 (similar to glucose and higher than sucrose, commonly cited at 65–72). The claim is that this can cause a rapid rise in blood sugar shortly after consumption.

2.   Potential gut effects. It has been suggested that maltodextrin may contribute to gut inflammation and may affect microbiome diversity.

The position presented here is that these points do not change maltodextrin’s suitability for use during exercise and immediately after exercise, and that context is essential.

Low Dextrose Equivalent (DE) and high Glycaemic Index (GI)

The tapioca-derived maltodextrin used in Hammer Nutrition fuels is stated to have a Dextrose Equivalent (DE) of approximately 10.0 to 13.0, which is lower than the corn-derived maltodextrin previously used.

• Lower DE is described as meaning less short-chain sugar content and a higher proportion of polysaccharides (complex carbohydrate)—in effect, a more “complex” complex carbohydrate—intended to support longer-lasting energy and endurance.
• A lower DE is also described as slightly lowering GI, but the GI is still stated to be approximately 90–95, meaning it remains a high-GI carbohydrate. This is described as slightly lower than glucose, higher than sucrose (around 65), and higher than fructose (19–25).

Why a high GI is described as useful during exercise

A high-GI carbohydrate is described as acting quickly. During training and racing, rapid availability of energy is presented as the goal, and tapioca maltodextrin is described as increasing energy levels similarly to glucose and faster than other simple sugars.

Gut inflammation and microbiome concerns: context and timing

The position presented is that maltodextrin is not recommended for general, everyday consumption. The recommendation described is:

• Use maltodextrin during exercise (for energy production) and immediately after exercise (for glycogen restoration).
• At other times, consume low-to-medium GI carbohydrates.
• If someone is sedentary, Hammer Nutrition fuels are described as not recommended as a way to meet daily eating requirements.

During exercise, when energy turnover is high and digestion is described as rapid, the position is that any potential issues related to gut inflammation or microbiome impact are not expected to occur. The same is stated for post-exercise refuelling.

A practical framing is also given:

• There are 168 hours in a week.
• If someone trains 15 hours per week (described as a high training load), maltodextrin-based fuel would be consumed for only a fraction of the total week.
• The position is that problems are more likely when people regularly consume large amounts of maltodextrin (or other high-GI carbohydrates) outside of exercise and immediately after exercise.

Because maltodextrin is also present in many processed and packaged foods (commonly used for texture, flavour enhancement, and shelf-life), the recommendation is to limit those foods, and keep maltodextrin intake for use only during and immediately following exercise.

Additional claimed performance-related advantages of maltodextrin

Longer-lasting energy

Because maltodextrin consists of many saccharide units linked together, it is described as providing a more consistent and sustained energy release than glucose or other short-chain simple sugars, without the typical “peak and valley” effect associated with simple sugars.

Higher calorie delivery with reduced stomach distress risk

A stated advantage is the ability to digest and absorb a greater amount of calories from maltodextrin than from short-chain sugars. One nutritional scientist is quoted as stating that “maltodextrin allows one to swallow more energy in less volume.” Maltodextrin is described as allowing the required calories for energy production without delaying gastric emptying.

In contrast, fuels containing simple sugars are described as needing to be mixed in lower-calorie (more dilute) solutions to digest efficiently. If athletes attempt to mix simple-sugar fuels at higher concentrations (for example, “double-strength”), the resulting mixture may not match typical body-fluid osmolality parameters (280–303 mOsm). The claim is that this can lead to slow stomach emptying, prolonged stomach contents, and severe stomach distress. The position is that this issue is less likely with maltodextrin.

Insulin questions: “Won’t maltodextrin cause an insulin spike?”

Because maltodextrin has a high GI, it is stated that it can rapidly increase blood sugar and trigger insulin release. The position is that this is not a concern during exercise. Dr. Bill Misner is quoted:

“During exercise, insulin release is inhibited because sympathetic nervous system hormones are also released and, concurrently, exercise augments muscle uptake of glucose from exogenous intake accompanied by lower insulin levels and effects.”

The interpretation presented is that during exercise, due to high energy turnover and specific hormone responses, glucose delivery to muscles can occur with minimal insulin involvement, so insulin release is described as not being a limiting factor during exercise.

Maltodextrin immediately after exercise

Post-exercise, rapid carbohydrate delivery is presented as desirable for glycogen restoration. Dr. Erik A. Richter is quoted:

“Following exercise, there is a need for refilling the fuel depots mobilized during exercise, particularly the glycogen stores in muscle. This process is facilitated by an increase in insulin sensitivity of the muscles previously engaged in physical activity, which directs glucose to glycogen resynthesis.”

Based on this, maltodextrin’s high GI and higher calorie delivery compared with simple sugars are presented as making it suitable as an “as soon as possible” post-exercise carbohydrate. Recoverite and Vegan Recoverite are cited as examples:

• Recoverite: https://hammernutrition.com/collections/fuels/products/recoverite
• Vegan Recoverite: https://hammernutrition.com/collections/fuels/products/vegan-recoverite

Related point: uric acid and fructose

Readers are directed to Dr. Bayne French’s two-part article on uric acid:

• Part One: https://hammernutrition.com/blogs/endurance-news-weekly/uric-acid-part-1
• Part Two: https://hammernutrition.com/blogs/endurance-news-weekly/uric-acid-part-2

The reason given is that many energy gels and drinks contain fructose. The article “Fructose—The Worst of the Worst” is referenced as explaining why fructose is described as the poorest carbohydrate energy source and a health concern when consumed as a separate entity (for example fruit juice, fructose in sports fuels, high-fructose corn syrup in processed foods), rather than as part of whole fruits and vegetables:

• Fructose—The Worst of the Worst: https://hammernutrition.com/blogs/endurance-news-weekly/fructose-the-worst-of-the-worst

The position stated is that fructose (not maltodextrin) is a major contributor to uric acid production and its associated metabolic and performance effects, as described by Dr. French.

Note on fruit and vegetables

When discussing health issues related to sugars (glucose, sucrose, fructose), this content specifies that it is not referring to sugars naturally present in whole fruits and vegetables. The claim is that when sugars are consumed within whole fruits and vegetables, the body responds more favourably due to fibre, enzymes, and phytonutrients. The stated issues are linked to consumption of these sugars as separate entities (for example fruit juice, fructose-containing sports fuels, HFCS-containing processed foods), particularly fructose.

Additional gut-related claims about high fructose intake

It is stated that newer research suggests high fructose intake can damage the intestinal barrier and contribute to “leaky gut.” Dr. Marcelo Campos is quoted describing the intestinal lining, how barrier function can be disrupted, and how this may contribute to inflammation and changes in gut flora that could be linked to chronic disease development.

Reference provided:

• https://www.health.harvard.edu/blog/leaky-gut-what-is-it-and-what-does-it-mean-for-you-2017092212451

Dr. Bayne French is quoted as stating that sugar, particularly fructose, damages the intestinal lining. Lambertz et al. (Front Immunol. 2017) are cited as discussing “fructose induced alterations of the tight junction proteins affecting the gut permeability, leading to the translocation of bacteria and bacterial endotoxins into the blood circulation.” Additional claims are included regarding fructose effects on gut flora and the release of toxins such as lipopolysaccharide (LPS), which is described as further damaging the intestinal barrier.

Summary

Maltodextrin is not presented as ideal for general, continuous daily consumption. The position is that it is the preferred carbohydrate source for during exercise and immediately after exercise, and is described as superior to simple sugars (glucose, sucrose, fructose), particularly fructose. The stated recommendation is to restrict maltodextrin intake to those time windows to avoid issues and to support endurance and recovery. The text states that this approach has been promoted for 38+ years and will continue.