Dextrose For Muscle Building & Recovery
Dextrose is a fast digesting carbohydrate that’s derived from corn. It tastes less sweet than table sugar (sucrose) and it’s structure is very similar to pure glucose (blood sugar) thus making it a very fast digesting and high glycemic. The glycemic index is used to measure the absorption rate of carbohydrate foods once they’re consumed.
Dextrose is perfect to use as a post workout carbohydrate because of its extremely fast absorption rate in the body.`Dextrose spikes your insulin, which is an anabolic hormone that’s responsible for delivering protein, creatine, amino acids and other nutrients into muscle cells.
Aside from bodybuilding purposes, if you do a lot of cardio and endurance training, you can benefit from taking`dextrose before or during your workouts as your body will use`dextrose for energy during long bouts of aerobic training.
If you’re looking to build muscle mass and strength, you should be consuming `dextrose as part of your post-workout protein shake. As mentioned in the simple carbohydrate article,`dextrose or any other fast digesting carbohydrate will not cause fat gain if consumed in moderation after weight training.
Personally, when I’m in a mass building phase, I like to use`dextrose, whey protein and creatine all mixed up in a blender with water or low fat milk as my recovery shake.
I like using dextrose because it is less sweet than table sugar or sucrose.
When I’m dieting for a bodybuilding show, I will cut out `dextrose post workout as the goal pre-contest shifts from building muscle to maintaining muscle, thus a fast digesting carbohydrate is not necessary especially since they will add additional calories into my diet which I don’t need in a cutting phase.
What Is The Optimal Dose Of Dextrose To Take Post-Workout?
According to studies, the optimal amount of`dextrose to take post-workout for muscle building and recovery is anywhere from 50 to 70 grams.
I recommend that you vary your intake according to your bodyweight. If you weigh less than 180 pounds, you shouldn’t need more than 50 grams post-workout, if you weigh over 180 pounds, you can take up to 70 grams of`dextrose post-workout.
Like I’ve mentioned, you can combine`dextrose with creatine and whey protein for the ultimate post workout anabolic muscle building/recovery shake.
Also, some studies suggest that combining`dextrose with maltodextrin, which is another very high-glycemic carbohydrate, will further elevate insulin levels which can potentially lead to more muscle growth in the long run.
Whether you choose to combine`dextrose with maltodextrin or not is up to you, either way, be sure that you consume some form of fast digesting carbohydrate immediately post-workout to prevent muscle tissue break down and to accelerate workout recovery.
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