Are you looking for affordable supplement that will supply you with a lot of energy in a short time? There are many theories about what you should consume if you want to achieve great results in a short time, but one thing is for sure – it’s time to start looking for supplements that contain carbohydrates. Carbohydrates are a great source of energy for training, but they are also characterized by their effective post-workout role. One of the best choices in this case is to take maltodextrin supplement. Listed below are a few reasons why you should incorporate carbohydrates into your diet plan. Also, in this article we will introduce maltodextrin as a supplement that will help you greatly in your workout.
Why are carbohydrates important for training?
During strenuous workouts, active muscle tissue relies heavily on sugar stores in the form of glycogen to draw energy from them. Depending on muscle type, intensity, and duration of training, the ability of glycogen to maintain normal metabolic function decreases over time. By consuming carbohydrates during training, you supply your body with energy and increase its endurance. However, the effect of carbohydrates depends on the type you take.
This is the point at which glycemic index comes into play. This is a unit of measurement that determines the rate at which blood glucose levels rise after consuming foods that contain carbohydrates. If an individual food has a high glycemic index, it means that it is absorbed faster into the bloodstream and has a faster effect. This is very important to mention regarding training because foods that have a high glycemic index will supply your body with energy in less time.
What is de facto maltodextrin?
Maltodextrin is an artificial, easily absorbed sugar (also known as a polysaccharide) that has a mild, sweet taste. It is usually made from corn and wheat, but we can also get it from potatoes and rice starch or tapioca. Despite being a complex carbohydrate it has a high glycemic index (averaging between 106 and 136), right behind simple carbohydrates like dextrose.
Depending on the type of production, there are other ingredients in the final product of maltodextrin. Rice maltodextrin may contain 5-7% protein, while potato starch maltodextrin contains more amylopectin and phosphate. Likewise, different species may have different tastes.
How maltodextrin benefit bodybuilding?
Maltodextrin quickly raises blood sugar levels. This stimulates the secretion of insulin (important anabolic or muscle-building hormone), which is responsible for the transfer of nutrients from the bloodstream to the muscles. Maltodextrin thus helps to stop the catabolic effect of training and creates ideal conditions for muscle growth and recovery. The effect of maltodextrin is extremely rapid. The rise in insulin levels occurs after only a few minutes. If you take maltodextrin supplement you will feel more energetic and your recovery will be shorter. You will see the effects of constant use of maltodextrin with a proper diet and training regimen in the first two weeks.
Key benefits of taking maltodextrin:
- offering a quick boost of energy
- high GI carbohydrate
- rapid replenishment of glycogen stores
- protection from the catabolic effects of strenuous training
What is the best time & way to take maltodextrin powder?
To take advantage of its effects, it is best to take it immediately after training. Therefore, as soon as you put the weights down you have to take some fast acting carbohydrates (such as maltodextrin powder) and easy to digest (fast acting) protein (whey protein for example) and mix it with 300-400 mL of water. This liquid and easy to digest post-workout snack is the first step to fast recovery after heavy training sessions. In addition, it is great in combination with creatine if you want an explosive burst of energy that will make the results of your training outstanding.
Dosage: how many grams is enough?
Your body weight, training intensity and goal are the three basic factors that play an important role in this case. The recommended dose is 0.5-1 grams per kilogram of body weight for most exercisers. We would recommend trying 0.31 g of maltodextrin per kilogram of body weight if your goal is weight loss. To build muscle mass this ratio is 0.6 g per kilogram of body weight. It is good to combine maltodextrin powder with whey protein powder after a workout.
In general, as an optimal amount, maltodextrin and protein should be in a ratio of 2:1 during muscle building, and 1:1 when you lose weight. This means that if you weigh 70 kg and want to gain weight, you need to receive 44 g of maltodextrin and approximately 22 grams of protein. On the contrary, for weight loss you will need 22 grams of maltodextrin mixed with 22 grams of protein.
Closing thoughts: Maltodextrin as a training suplement
In practice, bodybuilders and athletes use maltodextrin as source of carbohydrates, taking it as a drink and mixing it with the right quantity of whey proteins. This because the properties of maltodextrin favour an extraordinarily quick increase in the glycemic index and imply a particularly concentrated release of the carbohydrates here contained. It improves the speed of recovery, which is why it is an ideal supplement for increasing the efficiency of any sports activity. Taking maltodextrin supplement is the easiest way to replenish your energy stores. We recommend it specially for those people who are finding it difficult to gain muscle mass.