Chemically identical to glucose, dextrose is a simple sugar, or monosaccharide. It is obtained by hydrolysis of corn or wheat starch.
This carbohydrate differs from glucose in only one way: it is presented in crystalline form, like table sugar.
Even though its sweetening power is lower than that of sucrose, it is often found in the food industry as a additive in processed foods. In candies, sodas, pastries, for example.
It is also a parenteral nutrition product for patients who are unable to eat normally.
But the interest in dextrose doesn’t stop there. It is particularly sought after in sports nutrition. What is it used for?
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The benefits of dextrose for your athletic training
An ally during endurance exercise
Dextrose is a good companion for marathon enthusiasts, for Nordic walking, trail running, and triathlon.
If you take it before and during prolonged exertion, the chemical properties of dextrose help maintain water retention in the body. This helps maintain a good level of hydration. In fact, it is commonly found in isotonic drinks.
Dextrose also quickly delivers sugar to muscle fibers and delays physical and mental fatigue.
This study also highlights the benefit of taking carbohydrates during prolonged exercise, although they did not observe significant effects on overall performance.
However, the researchers highlighted the positive effects of dextrose at the end of exercise compared with taking a placebo.
An aid for muscle recovery
This sugar also appears to be a good asset after exercise. Whether after a long effort or following a weight training session.
After training, taking dextrose increases blood glucose and stimulates insulin production.
Moreover, this hormone is anabolic, as shown by this study. It facilitates the uptake of amino acids by muscles. This contributes to effective muscle protein synthesis and improved muscle repair.
Replenishment of glycogen stores after training
During prolonged or intensive exercise, glycogen stores decrease. Taking dextrose after your workout allows you to replenish those stores quickly.
How to consume it
During exercise
For endurance activities that exceed two hours, it is often recommended to consume a dose of dextrose every 30 minutes (about 20g), diluted in water.
For added convenience, I recommend taking an energy and isotonic drink that also provides you with enough electrolytes to finish your race.
After exercise
After training, according to manufacturers, it is often recommended to consume between 40 to 70 g of dextrose.
With the goal of triggering a sufficient insulin response that is favorable to proper muscle recovery.
Side effects of dextrose
Taking dextrose is not dangerous, provided you do not consume it in excess.
An overdose can trigger hyperglycemia, with the onset of intense thirst, nausea, stomach pain, and diarrhea.
Like any sugar, its long-term excessive intake can lead to weight gain, decreased energy, the onset of depression. It could potentially contribute to the development of type II diabetes.
I strongly recommend that you consume it in moderation and only during sporting activities that require it. If in 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.
