Sports nutrition
3K 1 17.11.2018 (last revised: 02.07.2019)
Maltodextrin, known as molasses or dextrin maltose, is a fast carbohydrate that is a polymer of glucose. Powder of white or cream color, sweet taste, dissolves well in water (colorless syrup is obtained).
It is rapidly absorbed in the gastrointestinal tract, causing short-term hyperglycemia (an increase in blood glucose levels above the physiological norm). It is considered safe. In the list of food additives it has the code E1400.
The benefits and harms of maltodextrin
The polysaccharide is used in the production of beer, bakery and confectionery (as a filler, preservative and thickener), dairy products (as a stabilizer), in pharmaceuticals and cosmeceuticals, baby and sports nutrition. It is broken down and absorbed in the small intestine, providing a uniform flow of glucose into the blood.
The additive is included in glazes and sweets, ice cream and jam, baby cereals and mixtures containing soy proteins. The benefits and harms of molasses are determined by the indications and contraindications for its use:
| Benefit | Harm |
| Reducing blood cholesterol levels. It can be used to neutralize the effect of products that contribute to its increase (palm oil). | Raw materials for production can contain pesticides and GMOs (genetically modified corn). |
| Rapid absorption and blood glucose saturation. | Changes in the composition of the intestinal microflora. |
| Hypoallergenic. | Promotes excess weight gain. |
| Promote muscle gain in bodybuilding. | Due to its high GI and the ability to induce hyperglycemia, the supplement is considered harmful in both types of diabetes, as well as in violation of carbohydrate tolerance. |
Glycemic index
The glycemic index (GI) of the polysaccharide (maltodextrin is a polymer of glucose) is 105-136, which is approximately twice the GI of "regular" sugar. BAA is produced by a chemical method by enzymatic breakdown of complex polysaccharides (starch). Potatoes, wheat (labeled "gluten"), rice or corn are used as starting ingredients for industrial processing.
Gluten or gluten is a group of proteins in the seeds of cereal plants. They can provoke immunopathological reactions, and therefore are dangerous for people with allergies.
Potato and corn starch are the most common in the production of dextrinmaltose.
The use of maltodextrin in sports nutrition
Many athletes prepare gainers using maltodextrin, dextrose monohydrate (refined glucose) and protein powder, which dissolve best in water or juice. 38 grams of dextromaltose contains about 145 calories.
The presence of this polysaccharide in the cocktail determines its high calorie content. In this regard, it is recommended to take the gainer after significant physical exertion to extract maximum benefit.
Maltodextrin attracts sports food manufacturers:
- the ability to increase the shelf life of manufactured products;
- easy miscibility with other components of sports nutrition, which allows you to add dietary supplements to a wide range of products;
- low cost;
- good taste.
In addition, unlike other carbohydrates, this polysaccharide does not formally belong to sugars, although in fact it is a glucose polymer. This allows manufacturers to label sports nutrition packages and instructions “does not contain sugar”, which is not entirely correct from a physiological point of view.
Best Maltodextrin Substitutes
The following products can replace dextromaltose:
| Substitute | Properties |
| Fresh honey | Contains over 80% carbohydrates. Increases the concentration of antioxidants, helps to strengthen the immune system. It has an antidiabetic effect. |
| Guar gum | Used in gluten-free recipes, replacing dextrinmaltose and acting as a thickener. Inhibits glucose absorption, retains water. |
| Dates | They contain 50% sugars, 2.2% proteins, vitamins B1, B2, B6, B9, A, E and K, as well as microelements and macroelements (K, Fe, Cu, Mg, Mn). |
| Pectin | Vegetable polysaccharide. Extracted from vegetables, fruits and their seeds (pears, apples, quince, plums, citrus fruits). In the food industry it is used as a stabilizer and thickener. The presence of fiber has a stimulating effect on the intestines. |
| Stevia | Contains sugar substitute glycosides (steviosides and rebaudiosides), which are about 250-300 times sweeter than sucrose. To obtain, green leaves or plant extract are used. |
Replacement of maltodextrin is also possible with monosaccharides (ribose, glucose) and disacchars (lactose, maltose).
Three side effects of maltodextrin use
The use of the additive can cause the following negative consequences:
- Hypoglycemia arising from the mechanism of withdrawal syndrome after hyperglycemia caused by the use of dietary supplements. In order to prevent hypoglycemic conditions, a fractional dosage of carbohydrate-containing products is recommended.
- Flatulence - increased formation of intestinal gases due to the activation of microflora.
- Weight gain.
In order to purchase a high-quality dietary supplement, you should ask whether it is produced in accordance with GOST.
The price of 1 kg of a product is 120-150 rubles.
