Dextrose , also known as glucose, is a simple sugar that plays an important role in the diets 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 workout routine.
What is dextrose?
Dextrose, or glucose, is a simple sugar that usually comes from corn starch, but can also be extracted from other plant sources such as rice, potato, or wheat. It comes in the form of a water-soluble crystalline powder and has a slightly less sweet taste than sucrose (common table sugar).
Due to 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, particularly muscle cells, particularly those of the brain and muscles. It therefore provides rapid fuel during intense physical exertion. This is why dextrose is often found in energy drinks, energy bars, and other dietary supplements intended for athletes.
Dextrose and the body
When consumed, dextrose quickly enters the bloodstream and acts by increasing blood glucose (blood sugar) levels. When these levels reach a high enough level, it triggers the release of insulin from the pancreas. 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, meaning it causes a rapid rise in blood sugar, followed by an equally rapid release of insulin. This characteristic makes it a preferred sugar during periods of intense exercise and post-workout recovery, as it quickly supplies 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 quickly provide energy to muscles. During intense physical activity such as weight training, the muscles used consume their glycogen stores (the form of glucose stored in the muscles and liver). When these stores are depleted, performance can decline and fatigue can set in. To prevent this, dextrose can be used to provide an immediate source of energy to the muscles, delaying the feeling of fatigue and maintaining optimal performance.
Promote post-workout recovery
Dextrose also plays an important role in the recovery phase following training. It helps quickly replenish glycogen stores depleted during exercise, facilitating the rebuilding of damaged muscle fibers and accelerating recovery. In addition, the insulin secretion triggered by dextrose consumption promotes protein synthesis and thus stimulates muscle growth.
This is why it is common to consume a mixture of dextrose and protein 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 typically found in powder form, which can be diluted in water or added to a protein shake. There are also energy gels or bars containing this ingredient, which can be more convenient 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 shake. This will help you start your workout with efficiently available energy stores.
Dextrose during training
To fully benefit from 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 for preparing 1 liter of the drink:
- 50 g of dextrose
- 5 g of salt (to compensate for sodium loss through perspiration)
- 1 liter of water
Mix everything together and feel free to add a few ice cubes if you prefer your drink cold. Drinking regularly throughout your workout will give your muscles the energy they need to perform at their peak.
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 your session (within 30 minutes of stopping exercise). 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 preferences and nutritional needs).
Mix everything together without overdoing it and consume immediately to get the most out of this drink's benefits for your recovery.
Caution and contraindications
Because dextrose is a simple sugar, its consumption can impact blood sugar (glycemia). Therefore, it is important to be vigilant if you have diabetes or hyperglycemia.
Additionally, if you are in a period of calorie restriction (diet, cutting), it is advisable to moderate your consumption of dextrose to avoid excessive carbohydrate intake and thus not compromise your weight loss or muscle definition goals.
Combine dextrose and other dietary supplements
To maximize the effects of dextrose on muscle performance and recovery, it may be beneficial to combine 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 workout.
- Creatine: Creatine strengthens the energy system of muscle cells and increases their capacity to produce ATP . Combined with dextrose, it helps optimize your performance and training volume.
- Beta-alanine: Like creatine, beta-alanine helps increase muscle energy stores and delay muscle fatigue. Combined with dextrose, it helps improve endurance and strength during exercise.
Do not hesitate to consult a healthcare professional or sports nutrition specialist to determine the best combination of dietary supplements suited to your specific needs and goals.
Dextrose: In Summary
In short, dextrose is a fast-acting sugar that offers many benefits for athletes and bodybuilders. Its ability to quickly provide energy to muscles during exercise and facilitate post-workout recovery makes it a prime ingredient for optimizing your performance and promoting your progress. Don't hesitate to add this product to your energy drinks and protein shakes to take full advantage of its benefits.
