Maltodextrin

For years ABCbodybuilding.com has strived to bring bodybuilders the most scientifically valid information possible. To date, several articles have been published on the importance of post workout nutrition including Dextrose, Maltodextrin, and Sodium an In Depth Analysis, A Scientific Investigation into the Rationality of Post Workout Carbohydrate Consumption, and the infamous, Window of Opportunity.

We are therefore, proud to announce that ABC has officially released its' own product line, starting with a key component to post workout nutrition - Maltodextrin!

Maltodextrin is a sweet, easily digested carbohydrate made from cornstarch. Maltodextrin is comprised of 3-20 chains of glucose units linked together by very week chemical bonds. ABC's Maltodextrin formula is of the highest quality available and is also agglomerated, meaning that it will mix smoothly in any solution. 

How to Use Maltodextrin

Athletes have known for decades the importance of consuming carbohydrates post exercise to enhance glycogen replenishment and halt catabolism (muscle wasting). Several factors must be considered when choosing which carbohydrates to consume post exercise. Studies have consistently found that consuming fast digesting carbohydrates post exercise is superior to consuming slow digesting carbohydrates for glycogen replenishment. An athlete should therefore, consume foods which are rapidly digested; and anything that would speed the digestion process would be of practical importance.

In light of this, athletes commonly consume a sugary drink post exercise, which contains a potent concentration of the easily digested carbohydrate glucose (also known as dextrose). While such a protocol would seemingly make sense, consumption of glucose by itself is in fact inferior for several reasons. First, studies show that gastric emptying - the process of digesting and emptying food out of the stomach – is dramatically slowed when the concentration of particles in a solution (osmolarity) is raised. Glucose is a monosaccharide, meaning it is comprised of only one carbohydrate per molecule. The shorter chain length a carbohydrate has, the higher it raises the solution's osmolarity. Therefore, it is no surprise that a pure glucose solution spikes osmolarity; thereby, slowing gastric emptying.

A second factor concerning osmolarity is hydration. If one were to inject a solution with a greater concentration of solute into their blood than what is inside of the plasma (the liquid portion of blood), it would cause water from inside red blood cells to leave by osmosis (water always travels down its concentration gradient) and move into the plasma, in turn, shrinking (dehydrating) the red blood cells. This is because the cells are iso-osmotic to the plasma (both have the same concentration of solute).

A similar concept can be applied to your post workout shake. If an athlete were to consume a solution that was hypertonic (a higher concentration of solute) to the plasma, it would promote dehydration (showing why digestion is rightfully slowed from a highly concentrated solution of glucose). 

Fortunately these negative effects become negated when the drink contains a glucose polymer stacked with glucose. However, a carbohydrate that is easily digested is still desired. Enter: Maltodextrin. With its high molecular weight (greater chain length) it is able to dramatically reduce osmolarity; yet, it is still readily digested in the human body, allowing glucose to enter the blood stream at an even faster rate, optimizing glycogen replenishment.

The next question is, why not just use Maltodextrin, and eliminate dextrose since it is so proficient? Ah, once again it is not that simple. A study in the Journal of Medicine and Science in Sports and Exercise found that digesting two substrates (any substance acted upon by an enzyme) instead of one facilitated faster energy uptake and hydration.

Therefore, it is advised to consume a 50/50 combination of Maltodextrin and glucose post exercise. This combination will effectively optimize glycogen replenishment, hydration, and ultimately, athletic performance!

For a complete breakdown on proper post workout nutrition, refer to the Window of Opportunity.