Essentials of Nutrition for Sports

Food manufacturing processes can create intermediate length
carbohydrate molecules much shorter than the thousands of sugars in starches, but longer than the one or two sugars in molecules of monosaccharides and disaccharides.

These intermediate-length carbohydrate molecules are called

maltodextrins or glucose polymers.

Typically, these are about 10 sugar units long. In general, the shorter the maltodextrin, the sweeter it is. Most

10-sugar molecule maltodextrins are almost tasteless. This allows food processors to use maltodextrins in savory foods or add sweetness, if desired.

A 6% simple carbohydrate soluti

on will have about 100 calories

in 16 ounces, a standard water bottle. A 6% maltodextrin solution will have about 600 calories in 16 ounces.

Using maltodextrins allows more calories to be ingested without

causing the gastrointestinal dist

ress associated with the higher

osmotic load of concentrated simple carbohydrate solutions. That is one reason why many specialty spor

ts products (drinks, gels, and

bars) that aim to provide calories during exercise use maltodextrins.

Why Maltodextrins?

Maltodextrins are the fuel of choice for aerobic endurance

athletes. They are: •^

Caloric

-^

Carbohydrate

-^

Low osmolarity (particle concentration)

-^

Less likely to cause GI distress

-^

Minimal taste—use flavoring of choice

-^

Inexpensive

Better Maltodextrin?

Most commercially available high-

carb sports drinks and gels

contain maltodextrins mixed into proprietary formulas for taste and color. Other ingredients, for example vitamins or herbs, may be added—generally for marketing purposes.

A few specialty sports drinks th

at contain maltodextrins provide

more than 400 calories per bottle.

Examples include the proprietary

products Extran and Carbo Gain.

For more information and a listing of selected sports drinks, see

Sports Drinks

on page

97

.

Powdered products are generally less expensive than premixed

solutions.

Powdered products sometimes have problems with

dissolvability, palatability (taste), caking, or sludging.

Like many proprietary pr

oducts, some commercial

maltodextrins, especially those sold through beer-brewing stores, will cake.

Maltodextrins are available in different average simple-sugar

chain lengths.

Agglomerated products (processed to yield crystal clumps) are

dustless and free-flowing. They are easy to handle. Agglomerated maltodextrins have excellent dispersibility and dissolution characteristics, quickly forming cl

ear solutions when mixed with

water.

Make Your Own Maltodextrin Product

Why? It is:

-^

Less expensive

-^

Better tasting

-^

Easier to handle

Nutrition for Sports, Essentials of 53