Dextrose , also known as glucose, is a simple sugar that plays an important role in the diet of athletes and bodybuilders. But what is dextrose? How does it affect the body? And how can you use this energy powder to optimize your performance and recovery? The characteristics and benefits of dextrose, as well as the best ways to incorporate it into your sports routine.
What is dextrose?
Dextrose or glucose is a simple sugar that usually comes from corn starch, but it can also be extracted from other plant sources such as rice, potatoes or wheat. It comes in the form of a crystalline powder that is soluble in water and has a slightly less sweet taste than sucrose (the usual table sugar).
Because of its rapid absorption by the body, dextrose is frequently used in the medical and sports fields. Indeed, this molecule constitutes a rapid source of energy for cells, in particular muscle cells, particularly those of the brain and muscles. It therefore provides rapid fuel during intense physical effort. This is why dextrose is often found in energy drinks, energy bars and other food supplements intended for athletes.
Dextrose and the body
When consumed, dextrose passes quickly into the bloodstream and acts to increase blood glucose levels (blood sugar). When these levels reach a high enough level, it causes the pancreas to release insulin. Insulin then plays a vital role in regulating blood sugar levels: It allows the body's cells to capture glucose and use it as an energy source.
Dextrose has a high glycemic index, which means that it causes a rapid increase in blood sugar, followed by an equally rapid release of insulin. This characteristic makes it a preferred sugar during periods of intense effort and post-workout recovery, because it quickly supplies the muscles with energy and promotes their reconstruction.
Dextrose and bodybuilding
An immediate source of energy
One of the main benefits of dextrose for bodybuilders is its ability to provide rapid energy to muscles. Indeed, during intense physical effort such as weight training, the muscles used consume their glycogen reserves (the form of glucose stored in the muscles and liver). However, when these reserves are depleted, performance can decrease and fatigue sets in. To avoid this, it is possible to use dextrose to provide an immediate source of energy to the muscles, delay the feeling of fatigue and maintain an optimal level of performance.
Promote post-workout recovery
Dextrose also plays an important role in the recovery phase following training. In fact, it allows the glycogen stores depleted during exercise to be quickly replenished, which facilitates the reconstruction of damaged muscle fibers and accelerates recovery. In addition, the insulin secretion caused by dextrose consumption promotes protein synthesis and thus stimulates muscle growth.
This is why it is common to consume a mixture of dextrose and proteins at the end of a weight training session: in combination with the amino acids provided by proteins, the glucose contained in dextrose represents an ideal fuel to promote recovery and accelerate gains in strength and muscle mass.
How to use dextrose in bodybuilding?
Dextrose is usually found in powder form to be diluted in water or incorporated into a protein drink. There are also energy gels or bars containing this ingredient, which can be more practical to consume during training or competition.
Dextrose before training
About 30 to 60 minutes before exercise, mix 25 to 50 grams of dextrose with water or a protein drink. This intake will help you start your session with efficiently available energy stores.
Dextrose during training
To take full advantage of the benefits of dextrose during exercise, it is recommended to incorporate it into an energy drink that you will consume throughout your workout. Here is a simple recipe to prepare 1 liter of drink:
- 50 g of dextrose
- 5 g salt (to compensate for sodium loss through sweating)
- 1 liter of water
Mix everything together and feel free to add a few ice cubes if you prefer your drink cold. By drinking regularly during your session, you will provide your muscles with the energy they need to function at their best.
Dextrose after training
To optimize post-workout recovery and promote muscle growth, it is recommended to consume a mixture of dextrose and protein soon after the end of your session (within 30 minutes of stopping the effort). For example, you can prepare a shake containing:
- 30 to 50 g of dextrose (depending on the intensity and duration of training).
- 20 to 40 g of protein powder (whey, casein, etc.).
- Water or milk (depending on your preference and nutritional needs).
Mix everything together without forcing the dose and consume immediately to take full advantage of the benefits of this drink on your recovery.
Caution and contraindications
Since dextrose is a simple sugar, its consumption can have an impact on blood sugar (blood sugar) levels. It is therefore important to be vigilant in case of diabetes or hyperglycemia.
Additionally, if you are in a period of caloric restriction (diet, cutting), it is advisable to moderate the consumption of dextrose to avoid excessive carbohydrate intake and thus not compromise your weight loss or muscle definition goals.
Combine dextrose and other food supplements
To maximize the effects of dextrose on performance and muscle recovery, it may be worth combining it with other dietary supplements. Here are some examples:
- Protein Powder: The combination of dextrose and protein promotes better recovery and a faster energy boost after your session.
- Creatine: Creatine strengthens the energy system of muscle cells and increases their capacity to produce ATP. Coupled with dextrose, it helps optimize your performance and your training volume.
- Beta-alanine: Like creatine, beta-alanine helps increase energy stores in muscles and delay muscle fatigue. Combined with dextrose, it helps improve endurance and strength during exercise.
Be sure to consult a healthcare professional or sports nutrition specialist to determine the best combination of supplements for your specific needs and goals.
Dextrose: In summary
In short, dextrose is a fast sugar that has many benefits for athletes and bodybuilders. Its ability to quickly provide energy to muscles during exercise and facilitate post-workout recovery makes it an ingredient of choice to optimize your performance and promote your progress. So don't hesitate to integrate this product into your energy drinks and protein shakes to take full advantage of its benefits.
