The workout is always a hefty activity that just drains amounts of energy depending upon your weight loss or any muscle gain program. Let it be a running, training in the gym or a fat-burning cardio session; we all know that it takes every grime of your energy and it has to be replenished within the 60 minutes of those sessions.
Role of Carbohydrates & Proteins in Post-Workout
After those sessions, your body is now ready to actively up-take nutrients because in those workouts, not just proteins but also the stored carbohydrates or glucose/dextrose are drained. Now is the time to immediately ingest the body with a fast-digesting and simple proteins/carbohydrates (sugars) to restore the breaking and starving muscles. This puts a stop on your muscles from further breaking and puts them into a “repair” OR “recovery” mode.
The critical aspect is of the post-workout process is to ingest simple sugars or proteins to keep the up-take process faster and easy to digest.
Proteins: For proteins, we prefer Hydrolyzed Whey Protein.
Carbohydrates: For Carbohydrates, we prefer dextrose.
What is Dextrose?
Dextrose is a simple and fast-digesting sugar that is manufactured from primarily form cornstarch, and secondarily from potatoes and wheatstarch in some areas of the world.
Why is Dextrose the best for Post-Workout Sugar Recovery?
Every time you train, your body consumes the glycogen reserves as a workout/training fuel. Glycogen is a Carbohydrate made of long chains of glucose molecules that are broken down into its constituents, which is then used as energy fuel in your training sessions, muscles, brain cells, and organs.
Glycogen is stored in the muscle cells so the glycogen from those muscles serves as an immediate energy source.
During an intense workout, the body uses the glycogen storage sugar as an immediacy energy source of energy for the muscle cells, which is necessary. This drains the glycogen storage in the muscular cells and hence arises the need for recovery. The fastest way to revive up the glycogen storage is by dextrose as it’s a fast-digesting and simple sugar that provides instant recovery.
Benefits of Dextrose as a Post-workout
Let’s take a look at the benefits of Dextrose as a Post-workout
Dextrose spikes Nutrients, Hormones, and Alleviated Blood Sugar Levels:
The post-workout window to complete the essential nutrients that are lost during the training is 30-60 minutes. The body’s ability to rebuild glycogen and protein is increased after exercises of any sort.
Eating and delaying carb consumption post-workout by two hours can lead to a 50% reduction in glycogen synthesis.
As soon as you are done with the workout, fueling becomes necessary, and getting quality nutrients is not as easy as a piece of cake. Ingesting carbs that are complex and take time to digest is never a good idea as the complex carbs take time to break down into simpler digestible units which take a lot of time into the transportation of nutrients into the digestive system for absorption.
In the body, there is a hormone called Insulin, which serves the transportation of nutrients from the bloodstream into the muscles for recovery and rebuilding process.
Since dextrose is a fast-digesting sugar and because of its simple carbohydrate units, it raises blood glucose levels quickly. This process makes the rapid transporting of insulin into the bloodstream more effective and faster.
Safe & Affordable:
If you must have crawled around supplement stores, seeing the pricing tags and making the buying decision becomes pretty difficult. The stores are filled exclusively target-oriented products for the specific goal-oriented community.
Among other forms of glucose i.e., sucrose and fructose, glucose is simple and readily digestible. Gives the body a better insulin spike than the aforementioned ones.
Among all other supplemental products either whey, creatine, or whatever they might be, dextrose is the most affordable supplement. For as much as $25, you can easily get a 10lb (4.5 kg) bag.
Apart from being the most affordable post-workout supplement, dextrose is one of the most natural sugars available in the market till now.
How much Dextrose Should I Consume?
The serving scoop size of a dextrose supplement is 50g, which includes 50g of dextrose. For an intermediate recovery, a single serving is preferred.
The serving metrics are also calculated at 1.5-2x of the whey protein serving. So, if say; your whey protein whey serving is around 25 grams (which is actually the nominal size of every whey protein shake serving scoop), the dextrose serving should be 40-50 grams.
Meal or Shake? Which is Better?
Since almost everyone who workouts these days are stuck in their hectic work and family routines; so not everyone gets the best out of their post-workout meals. Hence, a dextrose post-workout shake is the best with whey protein with a little add-on flavor that can be cinnamon, caramel, strawberries, etc.