Maltodextrin vs Dextrose: Which is Better and What’s the Difference?

In the vast world of bodybuilding supplements, there are several powders that have several functions. Creatine monohydrate, whey protein, pre-workout, post-workout, etc. – are all common supplements. Two common supplements with a hot bit of debate between them are maltodextrin and dextrose.

What Are The Differences?

Although maltodextrin and dextrose are extremely similar, there are a few key differences that could weigh into your decision on taking one over the other. Here are the main differences:

Chemical Composition

Probably the most notable difference between dextrose and maltodextrin is the fact that dextrose is a monosaccharide and maltodextrin is a polysaccharide. What this means is that dextrose is composed of one sugar, while maltodextrin is composed of multiple sugars.

This makes a difference in the speed that your body can absorb the carbohydrates. Although the difference isn’t that much, dextrose is absorbed by the body slightly faster than maltodextrin. The body has to break maltodextrin down from its multiple sugar construction to single sugars, or monosaccharides, which are used by the body for energy and to restore muscle glycogen stores.

Price

One of the biggest determining factors for supplement choice among the fitness community is price, and rightly so. If you’re already filling your shopping cart with whey protein and creatine from the top brands, you’ll be glad to know that dextrose is usually less expensive (check dextrose price here) than maltodextrin (check maltodextrin price here).

The price difference is generally not appalling, but it’s significant enough to influence your decision if the scales are otherwise even. The maltodextrin price is significantly better at the 7 lb. quantity than for 4 lbs.  As a general rule the more you buy in one go the cheaper it’ll be for you.

Taste

Due to dextrose being a monosaccharide and a simple carbohydrate, it is much sweeter than maltodextrin. If you have a sweet tooth (or the lack thereof), this could have an effect on your choice. If you’re adding your carbohydrate supplement to a sports drink or other supplement, taste won’t be so much of a factor; however, if you’re mixing it with water, taste can be a pretty important element of a supplement.

There are several supplements out there that have gained popularity through taste alone being better than its competitors.  Brands like Optimum Nutrition make a living out of just making different flavors of the same product.

Mix-ability

Most of us in the fitness community have been subject to the tragedy of clumpy protein powder or creatine that comes out grainy and chalky. Having a supplement that is easy to mix can greatly affect its convenience and taste. Dextrose is more water-soluble than maltodextrin, and thus easier to mix.

This is not to say that maltodextrin is a pain, as it also mixes easily, it just requires a bit more stirring to get it to the point where dextrose is almost immediately.

Which Is Better, Maltodextrin or Dextrose?

Opinions on supplements in the fitness community are usually divided on several subjects, with no exception to the dextrose vs maltodextrin argument. What it really boils down to is your preferences.

Most of the advantages, admittedly, go to dextrose. Dextrose is sweeter, absorbed faster and is generally cheaper. However, if you want a more slowly released sugar spike with a milder taste, maltodextrin could be the option for you. There are also many bodybuilders who use both in different ratios, i.e. 50:50 mix of dextrose and maltodextrin, or 70% dextrose and 30% maltodextrin.

The only surefire way to find out which is the best for you is to try both and try them in different ratios. See how your body reacts to the different supplements and mixtures, and go from there. You might find that you’re just fine without them, but you also might find that dextrose and maltodextrin give you the energy spike and increased recovery time you’ve been looking for.

What Are Maltodextrin and Dextrose?

Maltodextrin and dextrose are basically sugars composed of strings of carbohydrates. Usually sold in powder form, dextrose and maltodextrin can be added to water or other sports drinks or supplements.

Maltodextrin and dextrose are often used by fitness enthusiasts and bodybuilders either for a quick energy boost to take their workout to the next level or after their work out to aid their bodies with reparation and recovery.

Why Take Either of Them?

There are two main aspects of bodybuilding in which the intake of carbohydrates is important enough to supplement with dextrose or maltodextrin. The first scenario in which a carbohydrate supplement is useful is before your workout.  If you’ve had a tough week and you’re lagging in the gym, consider a carbohydrate supplement for a boost of energy to help you have a more effective and productive workout.

The second scenario in which carbohydrate supplements are commonly used by bodybuilders is post-workout. Working out takes a huge toll on your toll on your body, and it needs to recover so it can rebuild. Based on one’s diet, muscle recovery can take varying amounts of time.

Where carbohydrates come in handy here is with muscle glycogen levels. Glycogen is a chain of glucose molecules, and it’s how your liver and muscles store sugar for energy. When you work out, you are actively depleting your glycogen stores, leaving you fatigued.

Think of it this way, you let the air out of two balloons and pump them back up – for the red balloon, you use a helium tank; for the blue balloon, you blow it up yourself. Of course, the red balloon is re-inflated faster – this is the effect of carbohydrate supplements such as dextrose and maltodextrin have on the muscles post-workout, as opposed to having a carb heavy snack when you get home or consuming a low-carb meal.

If muscle glycogen levels are high, they will be full of energy; carb supplements help get your muscle glycogen levels back up so you’re ready to go for the next workout (or that really long staircase at work).

What’s the benefit of taking a carbohydrate supplement over simply having a sugary snack? The short and sweet answer to this is that liquids are absorbed in the body faster than solids. With solids, your body has to break them down to extract the carbohydrates. With a liquid, especially like dextrose or maltodextrin, the carbohydrates are absorbed almost instantly.