Maltodextrin
Also known as: Maltodextrin 10DE, Glucose polymer
Short-chain α-1,4 linked glucose polymer that is rapidly hydrolysed by brush-border maltase to glucose; near-equivalent glycaemic response to glucose but lower osmolality at concentration.
Last reviewed: 2026-06-23 · 1 indexed study
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Overview
Maltodextrin is a partially hydrolysed starch (DE 10–20) that delivers rapid, low-sweetness glucose for exercise fueling and post-workout glycogen replenishment.
Mechanism & Function
Mechanism of Action
Provides rapid exogenous glucose to working muscle, spares glycogen, drives insulin-mediated muscle protein synthesis post-exercise, and supports rehydration when combined with sodium.
Physiological Role
Standard endurance carbohydrate base used by elite endurance athletes at 60–90 g/h; commonly blended with fructose for higher oxidation rates.
Primary Pathways
Performance / Health Relevance
Extensively studied as the reference endurance carb; gold-standard comparator for novel fuels. Combined glucose:fructose (2:1) blends raise oxidation ceiling to ~1.7 g/min.
Evidence Review
Practical Use & Dosage
- Minimum Effective Dose
- 30 g/hour
- Optimal Range
- 60 g/h (single transporter) up to 90 g/h with fructose blend
- Upper / Caution Level
- ~120 g/h with mixed transporters
- Timing
- Intra and post-workout
- Best Format
- Powder, beverage
- Bioavailability
- Very high — rapid hydrolysis and absorption.
- Absorption Considerations
- SGLT1 saturates ~60 g/h; combine with fructose (GLUT5) for higher rates.
Safety & Interactions
Side Effects
- •GI distress at >90 g/h single-source
Contraindications
- Severe insulin resistance at rest
Drug Interactions
- •Insulin
Who Should Avoid
- •Glycogen storage diseases — clinician guidance
Monitoring
None.
Frequently Asked Questions
Auto-generated from indexed evidence — dosage, safety, interactions, and more.
When is Maltodextrin typically used or indicated?
Maltodextrin is most commonly used for: Endurance carbohydrate base, Glycogen replenishment, Mass-gainer carb, Hydration carb. Standard endurance carbohydrate base used by elite endurance athletes at 60–90 g/h; commonly blended with fructose for higher oxidation rates.
How does Maltodextrin work?
Provides rapid exogenous glucose to working muscle, spares glycogen, drives insulin-mediated muscle protein synthesis post-exercise, and supports rehydration when combined with sodium.
What is the recommended dose of Maltodextrin?
The optimal range is 60 g/h (single transporter) up to 90 g/h with fructose blend. with a minimum effective dose of 30 g/hour. Best taken: Intra and post-workout. Upper / caution level: ~120 g/h with mixed transporters.
What are the side effects of Maltodextrin?
Reported side effects include: GI distress at >90 g/h single-source. Monitoring: None.
Does Maltodextrin interact with medications?
Known or theoretical interactions: Insulin. Always check with a clinician before combining with prescription medication.
Who should avoid Maltodextrin?
Maltodextrin is generally not recommended for: Glycogen storage diseases — clinician guidance; and Severe insulin resistance at rest.
How strong is the evidence for Maltodextrin?
Evidence level: Strong (overall score 78/100), based on 1 indexed study on SuppIndex.
Research & References (1)
Multiple transportable carbohydrates and their benefits for exercise performance
Glucose:fructose blends raise oxidation to ~1.7 g/min, improving late-stage endurance performance.
Related Ingredients
Other top-rated ingredients in Ergogenic Compounds.
Creatine Monohydrate
94/100A naturally occurring nitrogenous organic acid that facilitates recycling of adenosine triphosphate (ATP) in muscle and brain tissue via the phosphocreatine shuttle.
Cyclic Dextrin (HBCD)
72/100Produced via cyclic-glucanotransferase action on amylopectin, HBCD forms cluster-like macromolecules ~160 kDa that solubilise at low osmolality (≈4 mOsm/L) and clear the stomach faster than maltodextrin or glucose polymers.
D-Ribose
72/100Randomized controlled trials of oral D-ribose report symptomatic and some echocardiographic improvements in patients with heart failure or coronary artery disease, while results for exercise performance in athletes are mixed or unfavourable. Short-term use as part of a nicotinamide+D-ribose product increased blood NAD+ metabolites in a small crossover trial.
Research Overview
Strong EvidenceCite this ingredient
One-click citation export in APA, MLA, Chicago, BibTeX, or HTML. The URL below is stable and safe to link.
Stable URL
https://thesuppindex.com/ingredients/maltodextrin
SuppIndex. (2026). Maltodextrin: Evidence summary, dosage and clinical studies. Retrieved October 16, 2026, from https://thesuppindex.com/ingredients/maltodextrin
Based on 1 indexed studies · Evidence level: Strong.
Goal Ratings
Stack Compatibility
Combine with fructose 2:1, sodium, and electrolytes; post-workout with whey + creatine.