How Much Maltodextrin Intra Workout for Optimal Performance?

December 10, 2025 •

4 min read

For physical exercise lasting over one hour, many athletes consume at least 50g of carbohydrates per hour of effort to prevent fatigue. Learning exactly how much maltodextrin intra workout to consume is crucial for sustaining energy levels and improving overall performance in intense or long-duration training sessions.

Quick Summary

Optimal intra-workout maltodextrin dosage depends on workout duration, intensity, and individual tolerance. For prolonged or high-intensity exercise over 60 minutes, a target intake of 30-60 grams per hour is often recommended. This intake helps maintain energy, replenish glycogen, and prevent premature fatigue. Electrolytes are also essential for hydration.

Key Points

Dosage Varies by Activity: For workouts over 60 minutes, consume between 30-60 grams of maltodextrin per hour, adjusting for intensity and individual tolerance.
Timing is Crucial: Sip your intra-workout drink consistently, starting around the 30-minute mark for sessions lasting 60-90 minutes, and every 15-20 minutes for longer sessions.
Mix with Electrolytes: For workouts over 90 minutes, or in hot conditions, add electrolytes to your maltodextrin mix to maintain hydration and muscle function.
Maltodextrin vs. Dextrose: Maltodextrin offers a more sustained energy release with less gastric upset due to its lower osmolarity, while dextrose provides a faster but more rapid energy spike.
Listen to Your Body: Start with a lower dose and increase gradually to test digestive tolerance and find your personal optimal intake.
Combine with Protein Post-Workout: Combining maltodextrin with whey protein post-workout helps accelerate muscle recovery and glycogen replenishment.

Understanding the Role of Maltodextrin Intra-Workout

Maltodextrin is a rapid-digesting carbohydrate derived from starchy foods like corn, rice, or potato. It is composed of multiple glucose units linked together, but unlike simple sugar (dextrose), its longer chain structure results in a lower osmolarity. This means it can provide a high-calorie carbohydrate source without creating an overly sweet or thick solution that might cause gastrointestinal distress. During intense, prolonged exercise, the body depletes its muscle and liver glycogen stores, leading to fatigue. Consuming carbohydrates intra-workout is a strategy used to provide a continuous supply of energy, sparing existing glycogen and extending performance. For this purpose, maltodextrin's rapid absorption and neutral taste make it an excellent choice for many athletes.

General Dosage Recommendations

The amount of maltodextrin you should consume during your workout is highly dependent on the type, intensity, and duration of your exercise. The following guidelines offer a starting point, but athletes should always test their tolerance during training sessions to find what works best for them.

For endurance sports (>90 minutes): Athletes involved in long-duration activities like marathons, cycling, or triathlons often aim for a carbohydrate intake of 30-60 grams per hour. This can be split into smaller doses, consumed every 15-20 minutes, to maintain stable blood glucose levels and prevent digestive issues. Some advanced athletes may tolerate even higher amounts, up to 90g/h, often by combining maltodextrin with fructose in a 2:1 ratio to utilize different absorption pathways.
For high-intensity training (60-90 minutes): For sessions involving intense lifting, CrossFit, or HIIT lasting over an hour, a dose of 20-30 grams of maltodextrin is often sufficient. This provides a timely energy boost to power through the session without feeling sluggish. Intake can begin around the 30-minute mark to fuel the final, most demanding stages of the workout.
For workouts under 60 minutes: Unless you're performing at an extremely high intensity, consuming maltodextrin intra-workout is generally not necessary. For shorter, intense efforts, your body's existing glycogen stores are typically sufficient to power your performance. Post-workout nutrition becomes more critical in this scenario.

How to Prepare Your Intra-Workout Drink

Preparing your maltodextrin drink is straightforward. Here is a simple guide:

Dosage: Determine your desired hourly intake based on your training. Start with a lower dose and gradually increase it over time to assess your tolerance.
Mixing: Dilute the maltodextrin powder in water. For easier digestion and faster absorption, most sources suggest mixing 30-60g in 500-750ml of water. Adjust the volume of water to find a consistency that is comfortable for you.
Electrolytes: For longer sessions, especially in hot conditions, electrolytes are crucial for maintaining hydration and nerve function. Consider adding a pinch of salt or a dedicated electrolyte powder to your mix.
Timing: Sip your drink consistently throughout the second half of your workout, rather than consuming it all at once. This helps to stabilize blood sugar and energy levels.

Maltodextrin vs. Dextrose Intra-Workout

Choosing between these two popular carbohydrate supplements depends on your specific needs. Here's a comparison:


Feature	Maltodextrin	Dextrose
Glycemic Index (GI)	High (approx. 90-95)	Very High (100)
Molecular Structure	Polysaccharide (multiple glucose units)	Monosaccharide (single glucose unit)
Absorption Speed	Very rapid, but slightly slower than dextrose.	Extremely rapid, immediate glucose hit.
Osmolarity	Lower; can be mixed in higher concentrations without causing gastric upset.	Higher; large doses can cause gastric distress and dehydration.
Taste	Neutral, with minimal sweetness.	Very sweet, similar to table sugar.
Best For	Sustained energy during long-duration, high-intensity workouts.	Immediate energy needs, like correcting low blood sugar or short bursts of high intensity.

Potential Side Effects and Considerations

While generally safe for athletes when used appropriately, some individuals may experience side effects, particularly if they consume too much too quickly. The most common issues are related to the digestive system, including bloating, gas, or diarrhea. Excessive intake can also cause sharp blood sugar spikes, followed by a potential crash, though this effect is often mitigated during exercise due to high energy turnover. Individuals with diabetes or other metabolic conditions should consult a healthcare professional before adding maltodextrin to their diet.

A Final Word on Intra-Workout Nutrition

Ultimately, maltodextrin is a powerful tool in an athlete's nutritional arsenal, especially for those pushing their limits in endurance or high-intensity training. The precise amount you need depends on your unique physiology, training duration, and intensity. By starting with conservative doses, mixing it properly, and listening to your body, you can fine-tune your intra-workout strategy to optimize performance, delay fatigue, and maximize your gains. Always combine your maltodextrin strategy with a balanced daily diet and adequate protein intake for comprehensive recovery and progress. For more detailed nutritional science, resources like the International Journal of Sport Nutrition and Exercise Metabolism provide valuable, peer-reviewed research.

International Journal of Sport Nutrition and Exercise Metabolism

Frequently Asked Questions

For exercise lasting over 60 minutes, it is generally recommended to start consuming maltodextrin about 30 minutes into the workout. For very long endurance sessions, sip consistently every 15-20 minutes.

For moderate-intensity workouts lasting 60-90 minutes, 20-30g of maltodextrin per hour is often a sufficient starting point. For longer or more intense sessions, you may need to increase the dosage up to 60g per hour, and potentially combine it with fructose.

Yes, for intense bodybuilding sessions lasting over 90 minutes, some athletes use maltodextrin to sustain energy. However, it is most often used post-workout in bodybuilding to aid in glycogen replenishment and muscle mass gain.

Taking too much maltodextrin can cause gastrointestinal issues such as bloating, gas, and diarrhea. It can also lead to a sharp blood sugar spike followed by a crash. Test your tolerance with lower doses first.

Maltodextrin is often preferred for intra-workout fueling, especially for endurance sports, because its lower osmolarity allows for a less sweet taste and reduced risk of digestive issues at higher concentrations compared to dextrose.

Yes, for any intense workout over 60 minutes, adding electrolytes like sodium and potassium is highly recommended. This helps to replace minerals lost through sweat and maintains proper hydration and muscle function.

For workouts lasting less than 60 minutes, maltodextrin is generally unnecessary as your body's glycogen stores are typically sufficient. Focus on post-workout nutrition instead.