Energy gels have become an essential tool for athletes and fitness enthusiasts, providing an energy boost at crucial moments. These gels typically contain two key ingredients: maltodextrin and fructose .
From FANTÉ, we will explore these components and as we unravel the secrets behind maltodextrin and fructose , we will discover how their clever combination can significantly improve our athletic performance.
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Maltodextrin: The resistance fuel
Maltodextrin is a type of carbohydrate derived from starch that is very popular among athletes and is ideal to take at certain times when glycogen is depleted and we want to replenish it as quickly as possible.
This supplement is widely tolerated by athletes and can improve performance in high-intensity sports , as well as promote recovery after strenuous workouts.
Maltodextrin is absorbed by the SLGT-1 transporter located in the intestine, allowing it to be converted into glucose and introduced into cells with the help of sodium.
Therefore, it is important to have a carbohydrate gel or drink with sodium to promote their absorption, such as the energy gels you can find at FANTÉ.
Easy to digest
Maltodextrin has a number of benefits for the body, including:
- Easy to digest.
- High molecular weight for rapid stomach transit.
- Low osmolarity that does not cause stomach upset in athletes and/or sportspeople.
High glycemic index
The glycemic index of maltodextrin is in the range of 85-105, meaning it is considered a high-glycemic-index carbohydrate . Maltodextrin is metabolized in the body by the breakdown of carbohydrate bonds by digestive enzymes, resulting in the formation of glucose and other simple sugars that the body uses as a source of energy.
Suitable for celiacs
It is gluten-free and can be used by people suffering from celiac disease.
In sports, the most common doses usually range between 25 and 60 g/h depending on the individual, the goal, and the activity. However, it is always used in conjunction with another type of carbohydrate, such as fructose , if the activity lasts longer than 90 minutes and the carbohydrate intake exceeds 60 g/h.
This way, we will not overload the digestive system and we will have the appropriate maltodextrin:fructose ratio 1:0.8 , as is the case with FANTÉ energy gels.
Fructose: Natural sweetness for an instant boost
On the other hand, fructose is absorbed in the body by different transporters than glucose (maltodextrin) and galactose.
Simply put, maltodextrin is absorbed at the apical membrane of enterocytes in the intestine via SGLT1 and fructose via GLUT5 .
This is why the combination of maltodextrin and fructose in a 1:0.8 ratio improves the amount of sugars we can absorb by 51%, as we take advantage of both transporters.
Making the world's most scientifically advanced energy gel , Gel 60 , with 60 grams of carbohydrates and 350 mg of sodium.
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This is especially useful for athletes who train (or compete) in predominantly glycolytic sports , where they require the administration of carbohydrate and electrolyte-based drinks to maintain athletic performance.
Fructose absorption is limited by GLUT5 transporters in the intestine. The more fructose we consume daily, the greater the expression of these transporters, and therefore the more we can absorb (Taskinen et al., 2019). You can consult our guide on fructose training .
The absorbed fructose enters the portal circulation system and travels to the liver, as it enters cells via GLUT2 , a monosaccharide transporter that is not expressed in muscle cells.
Therefore, that fructose cannot be taken up by the muscle cells, and is trapped by the liver.
Fructose is the primary source for replenishing liver glycogen lost during exercise. This is why fructose is an excellent source of sugars for athlete recovery.
Therefore, we have created GLYCOGEN Recovery Drink to obtain a formula that helps athletes recover not only at the muscular level but also at the hepatic level.
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Key differences between maltodextrin and fructose: How do they affect your performance?
When exploring the world of sports nutrition and energy gels , it's essential to understand the fundamental differences between their ingredients. As we've already mentioned, two key components commonly found in these products are maltodextrin and fructose .
While both provide energy, their unique characteristics can influence how that energy is used and utilized during exercise.
Here we present the key differences between maltodextrin and fructose , and how these differences can impact your athletic performance.
Maltodextrin: Instant and explosive energy
As we mentioned, maltodextrin is a complex carbohydrate derived from starches, and its molecular structure allows for rapid digestion and absorption in the body.
As it breaks down into glucose, it provides a steady supply of energy over time. This sustained energy effect is especially beneficial for prolonged endurance activities , such as long-distance running or cycling.
Maltodextrin is able to maintain stable blood glucose levels when used with fructose , which helps to avoid dreaded "energy crashes" and premature fatigue.
Fructose: Sustained energy and rapid absorption
On the other hand, fructose is a natural sugar found in various fruits. Its main characteristic lies in its slow absorption and utilization by the body. Fructose can provide a steady, sustained energy release, making it ideal for medium- and long-duration efforts .
However, it is important to note that fructose is metabolized differently than glucose and may have a lower limit in terms of how much can be effectively used during exercise.
Smart combination: Boosting performance
The real results occur when maltodextrin and fructose are combined in an energy gel. Their different absorption and metabolism pathways perfectly complement each other's individual effects.
While maltodextrin provides quick energy , fructose delivers sustained energy. This allows athletes to enjoy the best of both worlds: an energy source that fuels both endurance and explosiveness.
Advantages: Why choose maltodextrin and fructose
Choosing energy gels containing maltodextrin and fructose , like those found in FANTÉ, offers a number of notable benefits. During prolonged workouts, fructose ensures a steady supply of energy that keeps fatigue at bay.
On the other hand, maltodextrin is perfect for moments of intense bursts of energy, such as final sprints or rapid climbs. This strategic combination gives athletes the versatility they need to excel in a variety of exercise conditions.
Furthermore, these are some of the reasons why choosing maltodextrin and fructose can be a smart decision:
- Sustained Energy Release : Maltodextrin, with its high glycemic index, provides a rapid increase in blood glucose, resulting in an instant release of energy. On the other hand, fructose, a natural sugar found in many fruits, is absorbed more gradually, contributing to a sustained release of energy.
- Efficient Recovery : Maltodextrin is able to quickly replenish depleted muscle glycogen levels after intense exercise. At the same time, fructose plays a role in replenishing liver glycogen stores.
- Taste and Palatability : Fructose provides natural sweetness, which improves the palatability of beverages and foods that contain it.
- Energy Personalization : The combination of maltodextrin and fructose allows you to adjust the carbohydrate ratio according to individual needs and training goals.
Additional considerations: customization and quality
Each athlete has a unique profile that demands a personalized approach. In this sense, the search and experimentation to determine the optimal ratio of maltodextrin to fructose reveals itself as a process toward unlocking their maximum athletic potential.
However, the importance of choosing high-quality products cannot be underestimated. Opting for superior nutritional sources not only ensures adequate energy intake but also creates a barrier against unwanted ingredients that could undermine an athlete's efforts and health.
Within this context, trust is firmly established as a fundamental pillar. The preference for energy gels from reputable brands with a proven track record of transparency in disclosing their ingredients translates into a smart strategy.
By exceeding expectations and providing a clear view of their products' composition, these brands give athletes the confidence to incorporate their products into their nutritional routine with complete trust in their quality and benefits.
Get the power source you need at FANTÉ
At FANTÉ, we understand the importance of maintaining peak energy levels during your physical and sporting activities . That's why we offer an exceptional selection of energy gels designed to give you the boost you need at the right time.
Our energy gels are carefully formulated to give you a balanced combination of nutrients that will allow you to reach your goals and exceed your limits.
