Maltodextrin

What It Is:

Maltodextrin is a complex carbohydrate made from starch (typically corn or potato) that digests very quickly and raises blood glucose rapidly. Despite being a “complex carb,” it behaves much like a simple sugar in the body, making it ideal for fast energy during training or immediate recovery after.

What It’s Used For:

• Providing fast, easily absorbed energy during exercise
• Replenishing glycogen stores after training
• Supporting endurance athletes who need steady carbohydrate intake
• Increasing calories in shakes without adding heaviness

Typical Dose:

10–50 g depending on training demands.
Endurance athletes may use higher amounts during long sessions.

Side Effects:

Generally well tolerated.
Possible bloating or mild stomach discomfort at high doses, especially without water.
Can spike blood sugar quickly for sensitive individuals.

Why It’s Rated 3/5:

Excellent for fast energy and endurance, but not ideal for everyday use due to its high glycaemic index. Best used around training rather than general snacking.