Glucide musculation

In the field of bodybuilding, nutrition plays a key role in achieving various goals. Among the essential macronutrients, carbohydrates hold a central place. However, they often remain misunderstood or underestimated by many practitioners.

Today, more and more athletes are strategically incorporating carbohydrates, consuming them before, during, and after training. Often in the form of drinks prepared from highly soluble powders, these specific carbohydrates allow for rapid assimilation and use adapted to the body's needs during exercise.

What are carbohydrates?

Carbohydrates are one of the three essential macronutrients, alongside proteins and fats. In bodybuilding, as in daily life, they play an important role.

A simple definition

Chemically, carbohydrates are molecules composed of carbon, hydrogen, and oxygen. Once consumed, they are converted into glucose, then stored as glycogen in the liver and muscles. During physical exertion, this glycogen is mobilized by the body.

But not all carbohydrates are created equal. They come in different forms, and that's where everything comes into play in bodybuilding.

The different forms of carbohydrates

Simple carbohydrates

Often called fast-acting sugars, they are rapidly absorbed by the body. They are found in:

• Table sugar (sucrose),
• Fruits (fructose),
• Honey, fruit juices, pastries.

In bodybuilding, these simple carbohydrates can be useful around training, especially after an intense session.

Complex carbohydrates

Also known as slow-acting sugars, they are made up of long chains of glucose molecules. They are absorbed more slowly. They are found in:

• Starches: rice, pasta, potatoes, quinoa,
• Legumes: lentils, chickpeas,
• Whole grains: oatmeal, whole wheat bread.

Ideally, these are the carbohydrates consumed outside of workouts, at breakfast, as a snack, before training, after training, or even during meals.

Technical (or functional) carbohydrates

These carbohydrates are specifically formulated for athletes. Their purpose? To provide carbohydrates before, during, or after training:

• Maltodextrin,
• Cyclic dextrin (Cluster Dextrin®),
•  Karbolyn Dextrose.

They are mainly found in powder form to be taken as a drink, before, during, or after training.

Focus on carbohydrates for athletes

In the world of bodybuilding and sports, certain technical carbohydrates stand out for their specific chemical composition and rapid assimilation. Here's a focus on four commonly used carbohydrates: cyclic dextrin (Cluster Dextrin®), Karbolyn, maltodextrin, and fructose.

Cyclic dextrin (Cluster Dextrin®)

Cyclic dextrin is a complex carbohydrate produced by enzymatic modification of starch. Its structure is characterized by cyclized glucose chains, which gives it very good solubility and low viscosity. This carbohydrate is rapidly dispersed in water, which facilitates its consumption in liquid form.

Recommended intake time: ideally during or immediately after exercise, in the form of drinks for rapid and easy assimilation.

Karbolyn

Karbolyn is a carbohydrate specifically developed for athletes. It is a blend derived from potato, rice, and corn.

Recommended intake time: before, during, or after training, depending on needs.

Maltodextrin

Maltodextrin is a polysaccharide carbohydrate obtained by partial hydrolysis of corn or potato starch. It consists of glucose chains of varying length, which gives it high solubility and a neutral taste.

Recommended intake time: generally before or after exercise.

Fructose

Fructose is a simple, monosaccharide carbohydrate naturally present in fruits, honey, and some vegetables. Its chemical structure differs slightly from glucose, although both are natural sugars. Fructose is often used in sports formulations.

Recommended intake time: consumed before, during, or after training depending on the formula.

How to choose your bodybuilding carbohydrate? : buyer's guide

Choosing the right carbohydrate to accompany your bodybuilding sessions is not a trivial task. With the diversity of available products, it is important to know which criteria to base your decision on to make an informed choice adapted to your needs.

Understand your needs and athletic profile

The first step before any purchase is to precisely identify your objectives and training profile. For example:

• Endurance sports,
• Strength sports.

Analyze the product composition

Composition is key. Here are the elements to check:

• Type of carbohydrates present: maltodextrin, cyclic dextrin (Cluster Dextrin®), fructose, or others. Each carbohydrate has its specific characteristics in terms of solubility, absorption rate, and digestive impact.
• Absence of unnecessary additives: avoid products that are too loaded with artificial colors, flavors, or preservatives.
• Quality of ingredients: prioritize products with clear traceability, derived from natural ingredients or recognized for their purity.
• Labels and registered trademarks: for technical carbohydrates, the Cluster Dextrin® designation is a guarantee of quality and effectiveness. This label ensures highly purified cyclodextrin, with optimized absorption.

Format and ease of use

The choice of format also depends on practicality:

- Soluble powders: easy to mix with water or a drink, ideal for consumption before, during, or after training.

Bodybuilding carbohydrates: in summary

Carbohydrates are an essential macronutrient for bodybuilding practitioners. Understanding their different forms (from simple carbohydrates to complex carbohydrates, including technical carbohydrates like cyclic dextrin or maltodextrin) allows for adapting their consumption based on individual needs and goals.

The choice of carbohydrate should be made taking into account several essential criteria: precise composition, quality of ingredients, digestive tolerance, and optimal intake time. Prioritizing recognized products with clear traceability and ideally labeled, ensures a reliable and adapted intake.

Source:

1. ANSES, Sugars in the diet, 2024.