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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.

Last reviewed June 2026 · Evidence graded from peer-reviewed research, not editorial opinion. Educational only — not medical advice.

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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.

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Medical disclaimer. This page is educational and does not replace advice from a qualified healthcare provider. Individual needs and risks vary — consult a professional before starting, stopping, or combining supplements, especially if you are pregnant or nursing, taking medication, or managing a health condition.