Maltodextrin – The Superior Carbohydrate for Endurance Athletes

BY STEVE BORN

Benefits of maltodextrin compared with simple sugars

• 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” (glucose, sucrose, fructose) are classed as simple sugars.
• Polysaccharides contain many sugar units linked together — commonly referred to as complex carbohydrates. 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 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.

These points do not change maltodextrin’s suitability for use during exercise and immediately after exercise — context is essential.

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

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

• Lower DE means less short-chain sugar content and a higher proportion of polysaccharides — a more “complex” complex carbohydrate — supporting longer-lasting energy.
• A lower DE slightly lowers GI, but it remains approximately 90–95 — still a high-GI carbohydrate.

Why a high GI is useful during exercise

During training and racing, rapid energy availability is the goal. Tapioca maltodextrin increases energy levels similarly to glucose and faster than other simple sugars.

Gut inflammation and microbiome concerns: context and timing

Maltodextrin is not recommended for general, everyday consumption. The recommendation is:

• Use maltodextrin during exercise and immediately after exercise only.
• At other times, consume low-to-medium GI carbohydrates.
• If sedentary, Hammer Nutrition fuels are not recommended as a way to meet daily eating requirements.

A practical framing: there are 168 hours in a week. If someone trains 15 hours per week, maltodextrin-based fuel is consumed for only a fraction of the total week. Problems are more likely when people regularly consume large amounts of maltodextrin outside of exercise windows.

Additional performance advantages of maltodextrin

Longer-lasting energy: Maltodextrin provides a more consistent and sustained energy release than glucose or short-chain simple sugars, without the typical “peak and valley” effect.

Higher calorie delivery with reduced stomach distress: Maltodextrin allows the required calories for energy production without delaying gastric emptying — unlike simple-sugar fuels at higher concentrations, which can cause severe GI distress.

Post-exercise recovery: Rapid carbohydrate delivery is desirable for glycogen restoration. Recoverite® 2.0 — 3:1 carb:protein + L-glutamine + electrolytes — should be taken within 30–60 mins of finishing.

Summary

Maltodextrin is not ideal for general daily consumption. It is the preferred carbohydrate source during exercise and immediately after exercise, and is superior to simple sugars — particularly fructose. This approach has been promoted for 38+ years.

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