Cluster Dextrin – cyclic dextrin for improved energy supply
What is Cluster Dextrin?
Carbohydrates, especially short-chain ones, were long considered "evil fat-makers" that people tried to avoid with endless low-carb diets. But not all rapidly absorbed carbohydrates are purely calorie-driven—Cluster Dextrin is a highly branched cyclic dextrin consisting of two carbohydrates that both provide quick energy while also keeping blood sugar levels constant, thereby preventing sugar cravings.
The effect of Cluster Dextrin
As previously described, Cluster Dextrin has both a fast and long-lasting (several hours) effect. Carbohydrates primarily serve as the body's main energy source and are therefore attributed to providing quick energy. However, this does not cause blood sugar levels to spike, which results in both a rapid and consistent supply of energy, making one much less susceptible to hunger pangs. The effects can be summarized in a few benefits:
- Rapid energy source for athletic activities
- Can help increase muscle mass
- Enables faster recovery after training
- More endurance and stamina
- No sugar cravings after consumption
Cluster Dextrin vs. Maltodextrin / Dextrose
Cluster Dextrin is superior to conventional maltodextrin and dextrose and can provide numerous benefits, especially during training sessions and for training purposes. While maltodextrin and dextrose trigger a relatively high insulin peak—providing quick energy that drops off after a short time—these carbohydrate sources are generally not recommended during a diet. Strong insulin spikes also cause significant fat accumulation. Cluster Dextrin, on the other hand, does not have this disadvantageous side effect despite providing fast energy! Cluster Dextrin also acts quickly but, due to its additional long-term effect, does not cause insulin spikes, making it the perfect ingredient before starting a workout on an empty stomach.
Cluster Dextrin intake – when does it make sense?
Cluster Dextrin can be excellently taken as a supplement to your post-workout shake along with a protein powder to accelerate recovery after training and to consume additional calories. However, you get the greatest benefit from Cluster Dextrin as an intra-workout during your training sessions. In this "phase," the body primarily draws on its primary energy source—carbohydrates. Cluster Dextrin thus not only restores energy during training but ensures a constant flow of carbohydrates without letting insulin levels skyrocket. Cluster Dextrin is therefore optimally suited as an intra-workout supplement and is usually taken together with EAA or hydration products.