Does Maltodextrin Benefit Bodybuilding?
Yes. The US Food and Drug Administration (FDA) has recognized Maltodextrin as a safe food additive. In the nutritional value table, it is considered as a part of total carbohydrates.
During exercise, the instant power supply is one of the important factors, especially for bodybuilders who want to develop a beautiful body.
If you do not want to get these sources of energy from meat, fish, eggs, you can absolutely use one of the components extracted from plant starch and can increase the supply of fast energy when exercising very well.
We are talking about an important ingredient extracted from corn, potatoes, and many other energy-rich plants: Maltodextrin.
If you are a long-time trainer and regularly use nutritional supplements, it is not new to this product.
However, if you are new to training or new to the use of additional ingredients, this is a beneficial article for you. You will understand what maltodextrin is? Is this supplement safe for health? Now BellyFatZone invites you to refer to this article together!
What is maltodextrin?
Maltodextrin is a type of starch derived from rice, wheat potatoes, etc., and is usually white. It is added to foods to enhance flavor, increase the thickness or extend shelf life. This type of starch is also often present in complementary foods, especially weight gain milk.
Maltodextrin is a starch found in potatoes, bananas, and sweet corn, and it is used in many processed foods as a thickener and stabilizer. It has been used as an ingredient in foods for over 100 years.
Maltodextrin's benefits are the following: Maltodextrin is a carbohydrate source.
It acts as a thickener and stabilizer in many food products. It is used to produce baked goods (such as cookies, cakes, and pastries) and various foods, such as yogurt and soups.
Although maltodextrin has been around for more than 100 years, there have been changes in the manufacturing process.
It is now produced from corn rather than from potatoes. The manufacturer also adds an additive called maltol, which improves the flavor and color of the product.
Maltodextrin is a star ingredient in many bodybuilding supplements, and it has been used for a long time to increase muscle mass. It has been used for this purpose since the 1980s.
In 2017, however, scientific studies had shown that maltodextrin does not make muscles bigger; instead, it reduces them.
Maltodextrin is a common ingredient in some weight loss products like the many diets shakes and drinks available today.
Maltodextrin does not increase muscle mass anymore because it does not stay in place as well as other foods. It disappears more quickly than other nutrients and is easily lost from the body.
The body must fight harder to absorb the nutrients it needs fully, which is why more muscle mass is lost from the body than gained.
Will It Work For You?
No one knows how effective maltodextrin can be for building muscle. However, there are data available that show no benefits related to using it in isolation.
Those who used it for long periods did not see any muscle mass growth. This is why the use of maltodextrin as an ingredient in musclebuilding supplements is not recommended, and there have shown that it does not affect body composition either.
No studies show the effectiveness of using maltodextrin when taken as a supplement. Maltodextrin is a byproduct of potato starch, made from the starch-containing glue that holds the potato peel together.
It has no value in itself but does not affect body composition (muscle mass), metabolism, and health.
Is Maltodextrin safe to use?
Do you have a habit of checking the ingredients of the supplements you use? In some types of milk, we may come across an ingredient called Maltodextrin.
So is this beneficial or harmful, and should it be consumed as much?
What is maltodextrin?
This is a ubiquitous additive found in many foods, not just supplements.
Maltodextrin powder is white in color; it is made from corn, rice, potato starch, or wheat. Despite its botanical origin, it has undergone quite a complex refining process.
Starch is first cooked, then added to acids or enzymes such as heat-resistant bacteria alpha-amylase to break down the starch into smaller pieces. The result is a white powder that is water-soluble and tastes neutral.
Maltodextrin is associated with solid corn syrup (corn syrup solids). They all undergo hydrolysis, with only the difference in the sugar content of each substance.
After hydrolysis, corn syrup solids contain 20% sugar, and Maltodextrin contains less than 20%.
Is maltodextrin harmful?
The US Food and Drug Administration (FDA) has recognized Maltodextrin as a safe food additive. In the nutritional value table, it is considered as a part of total carbohydrates.
According to the diet guide for Americans, carbohydrates will account for no more than 45-65% of total energy intake.
It's a good idea to use complex carbohydrates rich in fiber so as not to raise blood sugar suddenly.
Maltodextrin, on the other hand, has a relatively high glycemic index (GI), meaning it has the ability to raise your blood sugar quickly.
So is Maltodextrin powder good?
In short, Maltodextrin is safe to use in small amounts. But people with diabetes should be cautious when using it.
Why do people put Maltodextrin in food?
In fact, what effect does Maltodextrin have on such widespread use?
- Maltodextrin is often used as a thickener or filler to increase the volume of processed food.
- It is also a preservative that increases the shelf life of packaged products.
- It is inexpensive, easy to produce, suitable for thickening products such as pudding and gelatin, sauces, and salad dressings.
- It can also be combined with artificial sweeteners in products like canned fruits, desserts, and powdered drinks.
- It is even used as a thickener in personal care items like lotions, hair care products.
The nutritional value of Maltodextrin
Each gram of Maltodextrin provides 4 calories.
Similar to sugar, Maltodextrin can be digested quickly. So it is beneficial if you need to increase energy.
However, the GI of Maltodextrin is higher than table sugar, ranging from 106 to 136. This means it can raise your blood sugar level very quickly.
When should you avoid using Maltodextrin?
A high GI causes your blood sugar to spike dramatically if consumed in large amounts. That is, everyone should only use it in moderation.
Besides, the following subjects should avoid Maltodextrin.
Read more: Bodybuilding Diet For Beginners Budget Saving is Still Effective.
1. People with diabetes or insulin resistance
All high GI foods should be avoided. You can take a small dose, counting the number of carbohydrates during the day if you consult your doctor.
If you're not sure how it affects your blood sugar, check your glucose level regularly when adding Maltodextrin to your diet.
Besides, the following signs also indicate that your blood sugar is rising sharply.
- Sudden headache
- Thirsty
- Difficulty concentrating
- Blurred vision
- Tired
If you experience any of these symptoms, check your blood sugar level as soon as possible. If it is too high, contact your doctor promptly.
2. People at risk of autoimmune disorders or gastrointestinal disorders
Another reason to limit this powder is to keep your gut bacteria healthy.
According to a 2012 study, Maltodextrin can change your gut bacteria's composition, making you more likely to get sick.
Similar research also shows that this sugar increases bacteria like E. coli, which are linked to autoimmune disorders.
3. People want to lose weight
This substance helps to increase energy quickly, so of course, it should be avoided if you are in the process of losing weight.
4. People who are allergic to additives
Some of the additive ingredients in Maltodextrin can cause an intolerant allergy. In some cases, it can cause irritation, rash, cramps, asthma, difficulty breathing …
People with Celiac disease should be cautious when using Maltodextrin derived from wheat because it will cause negative effects.
What are the benefits of maltodextrin for you?
Anyway, it is impossible not to mention the benefits that Maltodextrin brings. Read on to see if you need to add it or not.
1. For training
Because Maltodextrin is a fast-digesting carbohydrate, it is often used in athletic drinks and snacks for athletes.
For gym or sportspeople to gain weight, this sugar type can be a quick source of calorie supplementation after training.
Besides, Maltodextrin does not use as much water to digest as many other carbohydrates; it is a good way to replenish calories quickly without making you dehydrated.
Some studies also show that Maltodextrin supplements can help maintain strength during exercise.
2. For people with chronic hypoglycemia
Maltodextrin is sometimes used to treat chronic hypoglycemia. People with this condition need Maltodextrin to quickly raise their blood sugar levels when glucose levels are too low.
3. Prevent colorectal cancer
Some evidence suggests that maltodextrin fermenting in the intestine may act as an agent to help prevent colorectal cancer.
Fibersol-2, anti-digestive maltodextrin, has the ability to suppress tumor growth without causing side effects.
4. Aiding digestion
A study in the European Journal of Nutrition showed that anti-digestive maltodextrin positively affects overall digestion, improving intestinal function.
What are the alternatives for Maltodextrin?
There are many other ingredients to replace Maltodextrin. But not all are good.
The following common sweeteners are used in the same way as Maltodextrin but are also capable of rapidly increasing blood sugar levels, which you need to use in moderation:
- White sugar
- Brown sugar
- Coconut sugar
- Honey
- Maple syrup
- Corn syrup (corn honey)
- Concentrated juice
These sweeteners do not affect blood sugar if used in moderate amounts:
- Sugar alcohols like erythritol or sorbitol
- A sweetener made from stevia
- Polydextrose (Sugar alcohols such as polydextrose are used to sweeten foods; some products that use this substance are still allowed to be labeled “no sugar,” “sugar-free,” or “no added sugar.”
Sugar alcohols are only partially absorbed by the body, making them unable to affect blood sugar as much as other sweeteners.
However, you should only use less than 10g daily to prevent side effects on the digestive system, such as bloating.
Besides, cassava starch is also a fairly healthy material to replace Maltodextrin.
You can also find other thickening additives such as pectin or binding gum, such as carbs, vegetables, fruits, seeds or tapioca starch, and turmeric.
How to use Maltodextrin safely and effectively
1. Eating Maltodextrin powder so that it is not harmful?
As mentioned, Maltodextrin is like sugar and other simple carbohydrates. It can be part of a healthy diet, but you shouldn't take too much or use it as the main course.
If you have diabetes who wants to lose or maintain weight, it should be as limited as possible.
Use in a moderate amount, balanced with fiber and protein. It can be a valuable source of energy supplement, especially for those who work hard or exercise.
2. How to use Maltodextrin to avoid being infected with GM ingredients?
If you regularly read scientific news, you will know that maize (corn) is a fairly common genetically modified (GMO) food. Unfortunately, corn is one of the main sources of Maltodextrin.
According to FDATrusted, genetically modified corn is recognized as safe. However, there are also suggestions that it can still harm users and the environment because of many pesticides.
If you want to avoid genetically modified corn, that doesn't mean you can't use all Maltodextrin products.
Choose products with the GMO-Free label, or US products with organic labels, as these are all non-GMO items.
3. How to use Maltodextrin without gluten?
Gluten is a family of proteins found in grains like wheat and barley, which can be harmful to some people, especially those with Celiac disease.
If you have Celiac or are following a gluten-free diet, you may be concerned about using Maltodextrin because it has the name “malt” in its name.
Malt is made from barley, so it contains gluten. However, Maltodextrin is gluten-free, as many people think, even if it's made from wheat. This way, you can consume Maltodextrin normally without fear of gluten loading.
Maltodextrin: What is it, and is it Safe? Video
So we have learned what Maltodextrin is, its benefits, and its harms. This will help you better understand the ingredients of the food you are using, thereby knowing how to use it more reasonably and effectively.
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