Take malto before or after training?

When it comes to taking maltodextrin before or after training, most of the time, you should opt for maltodextrin after training. Although there are some flexible exceptions to this rule.

Maltodextrin is a rapidly absorbed carbohydrate that is mainly used as an energy replenisher in bodybuilding and long-duration sports such as running and cycling.

Specifically in bodybuilding, malto is used in shakes as a quick source of carbohydrates that can be very useful for replenishing glycogen in the post-workout shake .

Maltodextrin is a carbohydrate derived from corn, rice, potato, or wheat starch. It is technically classified as a complex carbohydrate due to its chemical structure. However, it contains no fiber, unlike other complex carbohydrates such as sweet potatoes and oats.

The malt structure, in turn, is broken down quickly by the body, releasing carbohydrates into the bloodstream at a speed comparable to that of simple carbohydrates, such as sugar or dextrose .

This characteristic also makes maltodextrin widely used in the food industry, helping to extend the shelf life of products and acting as a sugar substitute. It also finds application as a thickener in cosmetic products.

And its popularity extends beyond the food industry and bodybuilding, as it's also a common choice among endurance athletes. During events that last hours, many use it as an energy source to replenish glycogen stores and maintain energy levels.

Maltodextrin can be taken before or after training. Its use depends on personal preferences and specific goals.

When taking maltodextrin before training, its intake is associated with a quick supply of energy, usually accompanied by protein powder, to support intense training when there was not enough time to have a solid pre-workout meal 60 to 90 minutes before training.

By taking maltodextrin after training, you help replenish muscle glycogen stores. During exercise, these stores are depleted, and some people prefer to prioritize faster recovery.

Taking maltodextrin before training can be an interesting strategy for those looking for quick energy.

Many athletes use maltodextrin to maintain performance in exercises that require continuous or high-intensity effort, especially when the last meal is far from training time or there was no time to eat a solid meal.

Sports nutritionist, Rodolfo Peres (CRN3 16389) suggests using up to 0.8g of maltodextrin per kg of body weight.

In other words, a person weighing 60 kg would need to take about 50 g of maltodextrin.

Generally, those seeking immediate energy prefer to consume it before training, while those focused on muscle recovery consume it after exercise. Choosing the ideal time varies depending on personal goals and the intensity of the exercise.