Carbohydrates (Dextrose + Maltodextrin)
Fast-digesting carbohydrates used to replenish energy stores and support muscle recovery.
Also known as: Simple Sugars • Sports Carbs
Overview
Dextrose and maltodextrin are simple carbohydrates that are quickly absorbed by the body. They are often used by athletes to replenish glycogen stores that are depleted during exercise, and to promote muscle recovery and growth.
Key Benefits
Provides Rapid Energy
Dextrose and maltodextrin are high-glycemic carbohydrates that are quickly broken down into glucose and absorbed into the bloodstream, providing a rapid source of energy.
Replenishes Glycogen Stores
Consuming carbohydrates during and after exercise helps to replenish muscle glycogen stores, which are the body's primary source of fuel during high-intensity activity.
Enhances Muscle Recovery
Consuming carbohydrates after exercise can help to reduce muscle breakdown and promote muscle protein synthesis, leading to faster recovery and muscle growth.
Dosage & How to Take
The optimal dosage of carbohydrates depends on the duration and intensity of exercise. A general recommendation is 30-60 grams per hour of exercise.
| Purpose | Dose | Notes |
|---|---|---|
| Intra-Workout | 30-60 g/hour | Mixed with water or a sports drink. |
| Post-Workout | 0.5-0.7 g/lb of body weight | Consumed within 30 minutes of finishing exercise. |
Best Time to Take
Best consumed during and/or immediately after exercise.
With or Without Food
Can be consumed with or without food, but often mixed with protein post-workout.
Forms & Bioavailability
| Form | Absorption | Best For | Notes |
|---|---|---|---|
| Powder | High | Mixing into drinks | The most common and convenient form. |
Side Effects & Safety
Common
- Blood sugar spikes, digestive upset in some individuals.
Rare
- None, when used appropriately.
Contraindications
- Individuals with diabetes or insulin resistance should use with caution.
Interactions
No significant interactions are known.
Scientific Research
International Society of Sports Nutrition position stand: nutrient timing
The timing of energy intake and the ratio of carbohydrate to protein ingested are both important factors in post-exercise recovery.
Food Sources
Frequently Asked Questions
Medical Disclaimer
This content is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before starting any supplement regimen, especially if you have pre-existing health conditions or are taking medications. The statements on this page have not been evaluated by the Food and Drug Administration.