What is dextrose?
The dextrose is a substance much appreciated by body-builders and endurance athletes looking to improve their performance. Thanks to its glycemic index High in energy, this simple sugar is capable of supplying energy very quickly during exercise. It also improves recovery after training. But is it really good for your health? Let's take a closer look.
Contents
What is dextrose?
What is dextrose?
Like glucose (from which it is chemically identical) and fructose, dextrose is a simple sugar.
You'll also find it under the name D-glucose. It comes in the form of a white powder.
Easily assimilable by the body, dextrose is widely used in the food industry. It is generally produced from corn, rice or wheat, and is found in processed foods and sweet products such as pastries, candies and soft drinks. It acts as a sweetener to impart a sweet taste to foods, while extending their shelf life.
Dextrose is also naturally present in many food products. fruits and vegetables and in honey. However, it should not be confused with maltodextrin, another carbohydrate with similar glycemic characteristics (with a glycemic index of 95).
Dextrose has a glycemic index (GI) of 100, the maximum that can be provided by a food. In other words, this sugar is immediately available to the body, causing a rapid increase in the body's blood sugar level. blood glucose and insulin secretion.
Why use dextrose in bodybuilding?
Because of its high glycemic index, dextrose has two main advantages for athletes:
- It offers a energy intake before or during training;
- It promotes muscle recovery after the workout.
In terms of energy intake, dextrose effectively supplies the body with glycogen instantly. With other carbohydrate sources such as bread, rice or pasta, it would take at least an hour. This is made possible by the fact that dextrose undergoes no transformation during digestion. It enters the bloodstream directly and can then be consumed by the body.
An athlete who consumes it will therefore be able to maintain a high intensity from start to finish of physical activity, warding off fatigue and maintaining a constant level of strength and endurance. He'll be able to work with heavier loads, which will promote muscular growth.
But dextrose is also very useful after a workout, when your body's sugar levels are at their lowest. During the so-called the anabolic windowIt will recharge glycogen reserves.
As such, it is commonly used by bodybuilders and endurance sports (running, cycling, triathlon, etc.) for all levels, from beginners to experienced athletes.
For major muscular effort, it's an effective dietary supplement for avoiding the famous "energy crash" and staying in shape from start to finish.
How to use dextrose?
I personally use dextrose from Prozis.
In food supplementDextrose comes in the form of a white powder to be diluted in water using a shaker.
It is consumed in small portions during your session, or at the end of your workout. You can also combine it with an energy drink, as long as the latter also has a high assimilation capacity.
In addition, it is often included in a whey protein shaker post-training, as this protein is also highly digestible and rapidly assimilated.
It can be combined with Creatine and glutamineThis is because dextrose provokes a spike in insulin, which facilitates the transport of nutrients to the muscles.
During or after your session at the gym, one dose includes between 40 and 60 grams will be enough to replenish energy and help the body rebuild.
Is dextrose dangerous?
As we have seen, dextrose remains a simple, rapidly assimilated sugar. It has a caloric intake high (370 calories per 100 grams) and has the same negative aspects as table sugar.
Consumed in excessive quantities, it causes a significant rise in insulin levels.
Because of its high glycemic index, we strongly advise against using it outside your sports sessions. Instead of transforming into energy as it does around your workouts, it would transform into body fat and lead to weight gain.
Over the long term, this can even lead to cases of diabetes.
Strictly speaking, dextrose is therefore safe if used just before, during or at the end of a sporting activity.
In reality, the risk is not linked to the supplement itself, but to the over-consumption of sugar in our daily lives. Sodas, fruit juices, alcoholic beverages, ready-made meals, industrial sandwiches and cakes are loaded with added sugars.
That's why it's vital to moderate your intake, choose the right sugar (wholemeal bread, fruit and vegetables, etc.) and adopt a balanced diet. healthy diet and balanced.
Conclusion
Dextrose is an excellent source of energy for rapid release. Although it should be consumed in moderation, it is a major ally for all intensive sportsmen and women. During and after exercise, it provides the necessary fuel for the muscles, enabling faster recovery.
Read also:
How to calculate your body fat percentage?
All about BCAAs for muscle recovery
Does the anabolic window really exist?
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good evening julien can we mix dextrose with bcaa? thanks for your answer
Yes of course you can mix dextrose or maltodextrin with BCAA's.
Hi Julien, in period of dryness and diet is dextrose good or bad after training? Thanks in advance for your answer.
You can use dextrose after training even during a dry period if you respect your caloric needs and do not exceed your macros at the end of the day.
Hello, I am in a dry period, dextrose good or bad after training? Thank you for your answer.
You can take dextrose after dry training as long as you control your calories for the day. It's all about quantity.