Why Do Athletes Buy Sugar?
Unlike everyday eating, consuming sugar during exercise is scientifically justified. The body uses muscle-stored glycogen as primary fuel during intense effort. When stores run out, performance drops. Fast carbohydrates fill that gap (Cermak & van Loon, 2013).
The three main options on the market are dextrose, maltodextrin, and waxy maize starch. They all provide glucose for the body, but differ in digestion speed, taste, and practicality.
Who This Is For
This article is for athletes who see multiple sugar powders at the supplement store and don't know which to pick. After reading, you'll be able to make an informed choice based on your training.
TL;DR
- Dextrose (pure glucose, GI ~100): fastest, cheapest, sweet-tasting
- Maltodextrin (polysaccharides, GI ~85-105): fast, nearly tasteless, better in large amounts
- Waxy maize (amylopectin, GI ~65-70): slower, more expensive, lower osmolality
- Training >60 min: dextrose + fructose (2:1) gives the best results (Jeukendrup, 2010)
- Post-workout: dextrose or maltodextrin are equally effective
- Waxy maize is a marketing promise without a meaningful advantage
Dextrose (Glucose)
Dextrose is the simplest story: pure glucose that absorbs immediately. A GI of ~100 means it is the blood sugar-raising standard against which everything else is measured.
Pros:
- Fastest absorption (Jeukendrup, 2004)
- Cheapest option (€3-8/kg)
- Well-studied (dozens of clinical trials)
- Easy to combine with other supplements
Cons:
- Very sweet — unpleasant in large quantities
- High osmolality — can cause GI distress at >60 g/h
- Uses only one transporter (SGLT1), limiting absorption rate
Maltodextrin
Maltodextrin is a glucose polymer — essentially multiple glucose molecules chained together. Despite its more complex structure, its GI is actually high (85-105), because enzymes break it down quickly.
Pros:
- Lower osmolality than dextrose — fewer digestive issues (Jeukendrup, 2010)
- Nearly tasteless — doesn't become unpleasant during long training
- Allows higher carb intake without stomach problems
Cons:
- Marginally more expensive (€5-10/kg)
- Uses the same SGLT1 transporter — absorption ceiling remains ~60 g/h
- Some people experience bloating
Waxy Maize Starch
Waxy maize starch (amylopectin) is a high-molecular-weight carbohydrate marketed as a "next-generation" sports supplement. Reality is more nuanced.
Pros:
- Very low osmolality — virtually no digestive issues
- Slower, steadier energy release
Cons:
- Significantly more expensive (€15-25/kg)
- Studies show no performance advantage over dextrose or maltodextrin (Stephens et al., 2008)
- Slower absorption means less immediate energy when you need it
- Marketing claims exceed scientific evidence
Side-by-Side Comparison
| Property | Dextrose | Maltodextrin | Waxy Maize |
|---|---|---|---|
| GI | ~100 | ~85-105 | ~65-70 |
| Osmolality | High | Lower | Very low |
| Sweetness | Very sweet | Nearly tasteless | Tasteless |
| Price/kg | €3-8 | €5-10 | €15-25 |
| Absorption | Very fast | Fast | Moderate |
| GI distress | Possible >60g/h | Less | Minimal |
| Evidence | Strong | Strong | Weak |
| Best use | Post-workout, <90 min | Long endurance | Sensitive stomach |
Which to Choose? Practical Guide
Strength training (45-75 min): Dextrose post-workout with whey protein. Simple, cheap, effective.
Endurance training (60-120 min): Maltodextrin + fructose in a 2:1 ratio during training. This combination uses two different transporters and allows up to 90 g/h of carbohydrates (Jeukendrup, 2010).
Ultra-endurance (>2h): Maltodextrin as the base, fructose as the addition. Maltodextrin's low sweetness and lower osmolality make it more tolerable over long periods.
Sensitive stomach: Waxy maize is the only choice that is clearly better — if you have chronic digestive issues during training.
Common Mistakes
1. Buying waxy maize for the marketing — the premium isn't scientifically justified, except for digestive issues.
2. Using only one sugar during long training — the glucose + fructose combination is proven more effective than either alone (Jeukendrup, 2010).
3. Fearing dextrose "because it's sugar" — in a training context, fast sugar is exactly the right choice.
4. Not adjusting dose to training — a light 40-minute session doesn't need a carb supplement.
Frequently Asked Questions
Can I use regular energy drinks instead of dextrose?
Technically yes, but energy drinks often contain caffeine, flavorings, and other additives. Pure dextrose powder is a simpler and cheaper option.
Do dextrose and maltodextrin work together?
They use the same transporter (SGLT1), so combining them gives no additional benefit. Instead, combine a glucose source (dextrose OR maltodextrin) with a fructose source.
How many carbs do I actually need during training?
Depends on intensity and duration. Under 60 min: mostly none. 60-150 min: 30-60 g/h. Over 150 min: up to 90 g/h with a glucose+fructose combination (Jeukendrup, 2010).
Should I buy pre-made sports drink powder?
Ready-made products are convenient but often 3-5 times more expensive per gram of active ingredient. To save money, mix your own: maltodextrin + fructose + pinch of salt.
Estonia Context
Dextrose and maltodextrin are widely available in Estonian sports supplement stores. The price difference between Estonian online shops and Central European stores is small. MaxFit carries both at affordable prices with free shipping over €75. Waxy maize starch is harder to find and significantly more expensive.
Summary
Choosing workout carbs comes down to a simple question: how long and how hard are you training? For most athletes, dextrose (post-workout) and maltodextrin (long sessions) are the only two you need. Waxy maize is a niche product for athletes with sensitive stomachs. Don't pay extra for branding when the active ingredient is the same everywhere.
References
1. Jeukendrup AE. (2004). Carbohydrate intake during exercise and performance. Nutrition, 20(7-8), 669-677.
2. Jeukendrup AE. (2010). Carbohydrate and exercise performance: the role of multiple transportable carbohydrates. Current Opinion in Clinical Nutrition and Metabolic Care, 13(4), 452-457.
3. Ivy JL, Katz AL, Cutler CL, Sherman WM, Coyle EF. (1988). Muscle glycogen synthesis after exercise: effect of time of carbohydrate ingestion. Journal of Applied Physiology, 64(4), 1480-1485.
4. Cermak NM, van Loon LJ. (2013). The use of carbohydrates during exercise as an ergogenic aid. Sports Medicine, 43(11), 1139-1155.
5. Stephens FB, Roig M, Armstrong G, Greenhaff PL. (2008). Post-exercise ingestion of a unique, high molecular weight glucose polymer solution improves performance during a subsequent bout of cycling exercise. Journal of Sports Sciences, 26(2), 149-154.
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