Chemically identical to glucose, dextrose is a simple sugar, or monosaccharide. It is obtained through a process of hydrolysis of corn or wheat starch.
This carbohydrate has only one difference with glucose: it is presented in crystallized form, like table sugar.
Even though its sweetening power is lower than that of sucrose, it is often found in the food industry as an additive in processed foods. In candies, soda, pastries, for example.
It is also a product for parenteral nutrition in patients who are unable to eat normally.
But the interest in dextrose doesn’t stop there. It is particularly sought after in sports nutrition. For what use?
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The benefits of dextrose for your sports practice
An ally during endurance sports
Dextrose is a good companion for marathon enthusiasts, Nordic walking, trail running, or triathlon.
If you take it before and during prolonged exertion, the chemical properties of dextrose help maintain water retention in the body. This allows you to maintain a good level of hydration. Incidentally, it is commonly found in isotonic drinks.
Dextrose also quickly provides sugar to muscle fibers and delays physical and mental fatigue.
This study further shows the interest in carbohydrate intake during long efforts, even though they did not observe significant effects on overall performance.
Nevertheless, the researchers highlighted the positive effects of dextrose at the end of the effort compared to taking a placebo.
Aid in muscle recovery
This sugar also seems to be a good asset after sports. Whether after prolonged exertion or following a weight training session.
After training, the intake of dextrose raises blood sugar and stimulates insulin production.
Now, this hormone is anabolic, as shown in this study. It facilitates the absorption of amino acids by the muscles. This contributes to a good synthesis of muscle proteins and better muscle repair.
Replenishing glycogen stocks post-workout
During prolonged or intensive effort, glycogen stores decrease. Taking dextrose after your workout allows rapid replenishment of stocks.
How to consume it
During effort
For endurance sports activities that exceed two hours, it is often recommended to consume a dose of dextrose every 30 minutes (about 20g), diluted in water.
For more convenience, I recommend the intake of an energy and isotonic drink that also provides you with enough electrolytes to finish your race.
After effort
After training, according to manufacturers, it is often advised to consume between 40 to 70 g of dextrose.
With the aim of triggering a sufficient insulin response that is favorable for good muscle recovery.
The side effects of dextrose
Taking dextrose is not dangerous, provided it is not consumed in excess.
An overdose can trigger hyperglycemia, with symptoms such as intense thirst, nausea, stomach pains, and diarrhea.
Like any sugar, excessive intake over the long term can lead to weight gain, a drop in energy, depression onset. It could also potentially contribute to the development of type II diabetes.
I strongly recommend consuming it in moderation and only during sports activities that require it. In case of doubt, consult a doctor.
Sources and scientific studies
Earnest, Conrad P.1; Lancaster, Stacy L.2; Rasmussen, 2004, Low vs. High Glycemic Index Carbohydrate Gel Ingestion During Simulated 64-km Cycling Time Trial Performance.
Fryburg DA, Jahn LA, Hill SA, Oliveras DM, Barrett EJ, 1995, Insulin and insulin-like growth factor-I enhance human skeletal muscle protein anabolism during hyperaminoacidemia by different mechanisms.
