Maltodextrin for Bodybuilding

maltodextrin for bodybuilding

If you’ll recall, we introduced you to maltodextrin back in December.  It didn’t get much in the way of press or popularity so we kind of let it be until Spring rolled around.  At which point, we talked about all the different side effects you will experience as you supplement with maltodextrin, both positive and negative.  Some day we’ll get around to writing up an in-depth post about the benefits that we are trying to realize from maltodextrin supplementation.  Today, we’re going to explore how to use maltodextrin to maximize results when bodybuilding!

Bulking with Maltodextrin

Many people who are struggling to consume the amount of calories needed for a successful bulking schedule turn to maltodextrin as a simple way to get a boost in their diet.  Truth be told, one can only eat so much food.  If you’re hitting the weights hard and hitting the weights often, you’re going to need a ton of calories to avoid unintentional weight loss.  Maltodextrin can be added to meals to increase the empty calories of the meal, just to provide more energy for your system later when you are in the gym [1].

Adding powdered maltodextrin atop food like mashed potatoes is a popular way to administer the substance but there are other options.  Consider mixing some in your post workout shakes.  You may be able to find some post workout shakes that already contain some maltodextrin, giving you a head start on recouping the calories you’ve burned off.  The maltodextrin is a sucrose replacement and is safe for diabetics and hypoglycemics because of it!

How Much Maltodextrin Do I Need?

Many of our readers aren’t going to like this paragraph.  There isn’t a definitive amount of maltodextrin that you should be consuming.  A few factors need to be taken in to consideration when deciding how much maltodextrin is needed in your diet:

Firstly, what is your intent?  Are you looking to gain weight?  Are you looking to maintain weight?  Are you trying to prevent further or future weight loss?  Take the time you record the amount of calories you’ve been eating each day for a couple of weeks.  Make sure you keep track of the amount of calories you’re burning when you work out, as best you can.  From there you should be able to self-formulate the amount of maltodextrin needed to accomplish whatever your weight goals are [2].

Try to ingest your calories naturally.  Increase the amount of food you’re eating or alter the foods you’re eating to maximize caloric intake.  If you can avoid using maltodextrin or dextrose, do it.  The more naturally you can accomplish your weight goes, the healthier you’re going to be and you won’t need to worry about any adverse side effects like you do with weight gaining supplements.



That’s right!  We don’t often talk about the delights of life, but maltodextrin is used in a variety of craft beers!  If you want a more tasty way to increase your caloric intake, maltodextrin beers are definitely the way to go.  While it may be carbohydrate rich, and void of anything else that may be desired, maltodextrin beer can be found all over the country.  Just do a quick internet search!


  1. Sira Chuaychan and Soottawat Benjakul
    Effect of maltodextrin on characteristics and antioxidative activity of spray-dried powder of gelatin and gelatin hydrolysate from scales of spotted golden goatfish
    J Food Sci Technol. 2016 Sep; 53(9): 3583–3592.
    Published online 2016 Sep 13. doi: 10.1007/s13197-016-2340-7
  2. Denise L. Hofman, a , * Vincent J. van Buul, b and Fred J. P. H. Brouns a
    Nutrition, Health, and Regulatory Aspects of Digestible Maltodextrins
    Crit Rev Food Sci Nutr. 2016 Sep 9; 56(12): 2091–2100.
    Published online 2015 Feb 12. doi: 10.1080/10408398.2014.940415
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