Dextrose, also known as glucose, is a simple sugar that plays an important role in the diets of athletes and body-builders. 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, and the best ways to incorporate it into your sports routine.
What is dextrose?
Dextrose, or glucose, is a simple sugar that generally comes from corn starch, but can also be extracted from other plant sources such as rice, potatoes or wheat. It comes in the form of a water-soluble crystalline powder, and has a slightly less sweet taste than sucrose (the usual table sugar).
Due to its rapid absorption by the body, dextrose is frequently used in the medical and sporting fields. In fact, this molecule is a rapid source of energy for cells, especially muscle cells, particularly those in the brain and muscles. It therefore provides a rapid supply of fuel during intense physical effort. This is why dextrose is often found in energy drinks, energy bars and other food supplements designed for sportsmen and women.
Dextrose and the body
When consumed, dextrose rapidly enters the bloodstream and acts to raise blood glucose levels. When this level is high enough, it triggers the release of insulin by the pancreas. Insulin then plays an essential role in regulating blood sugar levels: it enables the body's cells to take up glucose and use it as a source of energy.
Dextrose therefore has a high glycemic index, meaning that it causes a rapid rise in blood sugar levels, followed by an equally rapid secretion of insulin. This characteristic makes it a preferred sugar during periods of intense effort and post-workout recovery, as it rapidly supplies muscles with energy and promotes their rebuilding.
Dextrose and bodybuilding
An immediate source of energy
One of the main benefits of dextrose for bodybuilders lies in its ability to rapidly supply muscles with energy. During intense physical effort such as weight training, the muscles involved consume their glycogen reserves (the form of glucose stored in the muscles and liver). When these reserves are depleted, performance can decline and fatigue can set in. To avoid this, dextrose can be used to provide an immediate source of energy for the muscles, delaying the feeling of fatigue and maintaining optimum performance levels.
Promoting post-training recovery
Dextrose also plays an important role in the recovery phase following training. It rapidly replenishes glycogen reserves depleted during exercise, facilitating the reconstruction 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's common practice to consume a mixture of dextrose and protein at the end of a bodybuilding session: in combination with the amino acids provided by protein, the glucose contained in dextrose represents an ideal fuel for promoting recovery and accelerating gains in strength and muscle mass.
How do you use dextrose in bodybuilding?
Dextrose is generally found as a powder to be diluted in water or incorporated into a protein shake. There are also gels or energy bars containing this ingredient, which may be more convenient to consume during training or competition.
Dextrose before training
Around 30 to 60 minutes before exercise, mix 25 to 50 grams of dextrose with water or a protein drink. This will help you start your session with energy reserves efficiently available.
Dextrose during training
To reap the full benefits of dextrose during exercise, we recommend incorporating it into an energy drink that you consume throughout your workout. Here's a simple recipe for preparing 1 liter of drink:
- 50 g dextrose ;
- 5 g salt (to compensate for sodium loss due to perspiration) ;
- 1 liter of water.
Mix it all together and feel free to add a few ice cubes if you prefer your drink chilled. By drinking regularly during your workout, you'll give your muscles the energy they need to perform at their best.
Post-workout dextrose
To optimize post-workout recovery and promote muscle growth, it's advisable to consume a mixture of dextrose and protein quickly after the end of your session (within 30 minutes of stopping exercise). For example, you can prepare a shake containing :
- 30 to 50 g dextrose (depending on intensity and duration of training) ;
- 20 to 40 g protein powder (whey, casein, etc.);
- Water or milk (depending on your preferences and nutritional requirements).
Mix it all together without forcing the dose and consume immediately to reap the maximum benefits of this drink on your recovery.
Caution and contraindications
As dextrose is a simple sugar, its consumption can have an impact on blood sugar levels. It is therefore important to be vigilant in cases of diabetes or hyperglycemia.
In addition, if you are on a caloric restriction program (dieting, weight loss), it is advisable to moderate dextrose consumption to avoid excessive carbohydrate intake and thus avoid compromising your weight loss or muscle definition objectives.
Combining 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 a few examples:
- Protein powder: The combination of dextrose and protein promotes better recovery and faster energy recovery after your workout.
- Creatine: Creatine strengthens the energy system of muscle cells and increases their capacity to produce ATP. Coupled with dextrose, it optimizes performance and training volume.
- Beta-alanine: Like creatine, beta-alanine helps increase muscle energy reserves and delay muscle fatigue. Combined with dextrose, it helps improve endurance and strength during exercise.
Don't hesitate to consult a healthcare professional or sports nutrition specialist to determine the best combination of food supplements for your specific needs and objectives.
Dextrose: summary
In short, dextrose is a fast-acting sugar with many benefits for athletes and body-builders. Its ability to rapidly supply energy to the muscles during exercise and to facilitate post-workout recovery makes it an ingredient of choice for optimizing your performance and promoting your progress. So don't hesitate to add this product to your energy drinks and protein shakes to take full advantage of its benefits.
