RAIAN Guide

Maltodextrin: what it is, what it is for and how to take it

Maltodextrin is a fast-absorbing powdered carbohydrate widely used in sport to provide energy, and also as a texturising agent in cooking. In this guide we explain what it is, how it is used and how it is taken.

Point 1

What maltodextrin is

It is a carbohydrate (a polysaccharide) obtained from starch, easy to dissolve and quick to absorb. It has barely any sweet taste, so it is valued above all for its energy contribution and for how it blends into liquids.

Because of how it behaves, it is common in sports drinks and gels, but it is also used as a texturising agent in some preparations.

Point 2

What it is for in sport

It is used to provide quick energy before, during or after exercise: recovery drinks, homemade energy gels and isotonic drinks are its most common applications.

As a general reference, between 30 and 60 g per hour of intense exercise are usually taken, dissolved in water or a drink. Adjust the amount to your activity and your needs.

Point 3

How to prepare it and other uses

It dissolves easily: just mix it well into water or your chosen drink until fully dissolved. You can combine it with mineral salts to make homemade isotonic drinks.

Outside sport, it is also used as a texturising agent in some baking and cooking preparations.

Frequently asked questions