Performance
Carbohydrate Powder (Dextrose/Maltodextrin/Cyclic Dextrin)
Also known as: Dextrose, Maltodextrin, Highly branched cyclic dextrin, Cluster dextrin
A
Evidence
Fast-digesting carbs for intra/post-workout energy and glycogen replenishment.
Primary uses
- Energy
- Glycogen replenishment
- Performance
- Recovery
How it works
- Rapidly absorbed
- Replenishes glycogen
- Spikes insulin for nutrient delivery
Dosage
- Typical range
- 30-90g per hour during exercise, 0.5-1g/kg post-workout
- Timing
- During and/or post-workout
- With food
- With liquids
- Duration
- Around training
- Special populations
- Endurance athletes, high-volume training
Forms
- Powder
- Gels
Safety
Common side effects
- GI distress if too concentrated
- Blood sugar spikes
Contraindications
- Diabetes (adjust insulin)
Evidence notes
Essential for endurance and glycogen recovery
Grade A: Multiple well-designed human trials support the main claims.
Related in Performance
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