Maltodextrin and fructose: What they are and why you should include them in gels

Energy gels have become an essential tool for athletes and exercise enthusiasts, providing a boost of energy at crucial moments. These gels typically contain two key ingredients: maltodextrin and fructose .

At FANTÉ, we're going to explore these components and as we unravel the secrets behind maltodextrin and fructose , we'll discover how their intelligent combination can significantly improve our athletic performance.

Maltodextrin: The resistance fuel

Maltodextrin is a type of carbohydrate derived from starch that is very popular among athletes and is ideal for taking 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's important to have a carbohydrate gel or drink with sodium to promote carbohydrate absorption, such as the energy gels you can find at FANTÉ.

Easy digestion

Maltodextrin has a number of benefits for the body, including:

• Easy digestion.
• 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 around 85-105, which means it's considered a high-glycemic 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, which the body uses as an energy source.

Suitable for celiacs

It does not contain gluten and can be used by people suffering from celiac disease.

In sports, the most common doses range from 25 to 60 g/h depending on the individual, the goal, and the activity being performed. However, it should always be used with another type of carbohydrate, such as fructose , if the activity lasts more than 90 minutes and the carbohydrate dose per hour is more than 60 g/h.

This way, we won't overwhelm the digestive system and we'll have the right maltodextrin:fructose ratio of 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 combining maltodextrin and fructose in a 1:0.8 ratio improves the amount of sugars we can absorb by 51%, since we use both transporters.

Making the world's most scientifically advanced energy gel, Gel 60 , 60 grams of carbohydrates and 350 mg of sodium.

Something that 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 is absorbed at a limited rate by GLUT5 transporters in the intestine. The more fructose we consume daily, the more these transporters increase their expression, and therefore, the more we can absorb (Taskinen et al., 2019). You can consult our guide on fructose training .

Absorbed fructose enters the portal circulation system and is directed to the liver, as it accesses cells through GLUT2 , a monosaccharide transporter not expressed in muscle cells.

Therefore, this fructose cannot be absorbed into the muscle cells, and is trapped by the liver.

Fructose is the main source of replenishment of liver glycogen lost during exercise. This is why fructose is a great source of sugars for athletes to recover from.

That's why we've developed the GLYCOGEN Recovery Drink to create a formula that not only restores muscle function but also restores liver function.

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 the ingredients that make up each one. As we've already mentioned, two prominent 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 runs or long-distance cycling.

Maltodextrin is able to maintain stable blood glucose levels when used with fructose , helping to avoid the 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 is its slow absorption and utilization in the body. Fructose can provide constant energy over time, making it ideal for medium- and long-term 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 utilized during exercise.

Smart Combination: Boosting Performance

The real results come 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 provides 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 at FANTÉ, offers several notable benefits. During extended workouts, fructose ensures constant energy that keeps fatigue at bay.

On the other hand, maltodextrin is perfect for intense bursts, such as final sprints or fast climbs. This strategic combination gives athletes the versatility they need to excel in a variety of exercise conditions.

Additionally, here are some reasons why opting for 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 energy release. On the other hand, fructose, a natural sugar found in many fruits, is absorbed more gradually, contributing to a sustained energy release.
• 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.
• Flavor 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: Personalization and Quality

Each athlete has a unique profile that requires a personalized approach. In this sense, the search and experimentation to determine the optimal ratio of maltodextrin and fructose is seen as a process toward unlocking one's maximum athletic potential.

However, the importance of choosing high-quality products cannot be underestimated. The decision to opt for superior nutritional sources not only ensures adequate energy intake, but also establishes a barrier against unwanted ingredients that could undermine an athlete's efforts and health.

Within this context, trust is a fundamental pillar. The preference for energy gels from renowned brands with proven transparency in the disclosure of 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 confidence in their quality and benefits.

Get the energy source you need at FANTÉ

At FANTÉ, we understand the importance of maintaining your energy levels during your physical and sports activities . That's why we offer an exceptional selection of energy gels designed to give you the boost you need at just the right moment.

Our energy gels are carefully formulated to provide you with a balanced combination of nutrients that will help you achieve your goals and surpass your limits.