Maltodextrin

Maltodextrin is a carbohydrate produced by partially hydrolysing starch. It consists of chains of glucose molecules linked mainly by alpha 1,4 bonds and is usually supplied as a white powder with a mild sweetness. It dissolves readily in water and contributes around four calories per gram.

Rapid energy and low osmolality

Maltodextrin is popular in sports drinks because it delivers a large amount of carbohydrate energy while keeping the solution\u2019s osmolality relatively low. Each chain of glucose is quickly broken down in the small intestine to individual glucose units, resulting in a high glycaemic index and rapid absorption. Because maltodextrin molecules are larger than simple sugars, an equal mass of maltodextrin produces fewer particles in solution; this means a beverage can contain more carbohydrate without becoming hypertonic. Formulators often use maltodextrin alongside fructose or sucrose in a 2:1 ratio to increase overall carbohydrate absorption through different transporters while minimising gastrointestinal discomfort. The neutral taste and low sweetness also reduce palate fatigue during long sessions. However, the high glycaemic load can cause sharp rises in blood glucose and insulin if consumed in excess, so athletes should match intake to exercise intensity.

Practical uses and examples

Dissolving about 50\u00a0g of maltodextrin in 750\u00a0mL of water yields a 6.7\u00a0% carbohydrate drink suitable for endurance activities. Many powdered sports drink mixes use maltodextrin as the primary carbohydrate because it provides energy without making the drink overly sweet. Mixing maltodextrin with a small amount of fructose can improve absorption and provide a more balanced taste. Because it is derived from maize or potato starch, maltodextrin is gluten-free and widely available in bulk, making it an economical ingredient for custom homemade energy drinks.

Maltodextrin provides rapid, easily digestible energy and is a key ingredient in many sports nutrition products. Its low osmolality allows athletes to consume higher carbohydrate doses without compromising hydration, but it should be paired with other carbohydrates and consumed in moderation for optimal performance.

Related Terms: Sucrose, Glucose, Dextrose, Highly branched cyclic dextrin, Multiple transportable carbohydrates