Bulking Tips : Dextrose
When it comes to bodybuilding, mean and lean isn’t always the goal. Those trying to put on weight know the struggles of trying to get in all your meals in a day. This is where protein shakes and mass gainers become a useful tool in your belt. A key ingredient in mass gainer is typically dextrose or maltodextrin. Here we will breakdown why supplementing with these can be a great addition to your bulking journey.
What is Dextrose?
Dextrose is a type of simple carbohydrate your body uses as a primary source of energy. It can be beneficial during athletic endeavors because it is the form of sugar your body breaks foods down into for fuel. Certain sugars (carbs) are used in your body to restore muscle glycogen and are better suited for that. Others are not. Dextrose is noted to be a perfect source for restoring those glycogen stores as it has the high glycemic index and it’s quickly digested.
The Nutrition Facts:
Dextrose is calorie dense, which benefits bodybuilders. To gain mass and muscle, you need to be in a calorie surplus, which means you need to eat more than your daily activities burn. Each 80 gram serving of it contains 280 calories. And because it is made up entirely of carbohydrates, an 80 gram serving provides 74 grams carbohydrates. Due to it being devoid of dietary fats and protein, it is the perfect addition to your protein shakes to increase your calories input.
What is Maltodextrin?
Maltodextrin is a complex carbohydrate made from either corn, rice or potato starch, but its molecular chain is shorter than other complex carbs. Maltodextrin consists of a string of glucose molecules, which your body easily breaks down so it digests almost as quickly as dextrose.
The Nutrition Facts:
Maltodextrin has about 250 calories per serving of 67 grams. Because it is a complex carb, it is composed of multiple sugars. This makes a difference in the speed that your body can absorb the carbohydrates. Although the difference isn’t that much.
What Should You Chose ?
Dextrose is sweeter, absorbed slightly faster and is generally cheaper. However, if you want a more slowly released sugar spike with a milder taste, maltodextrin could be the option for you. There are also many bodybuilders who use both in different ratios, i.e. 50:50 mix of dextrose and maltodextrin, or 70% dextrose and 30% maltodextrin. The only surefire way to find out which is the best for you is to try both and try them in different ratios. See how your body reacts to the different supplements and mixtures, and go from there.
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