Carbohydrates

Carbohydrates for bodybuilders – the best carbohydrate sources and carbohydrates at Muscle Lab

What are carbohydrates?

Carbohydrates, which generally include sugar and starch, constitute a biochemically significant class of substances. Along with protein and other substances, these are essential for bodybuilders before training. Therefore, it is extremely important that bodybuilders, or athletes in general, consume sufficient carbohydrates. They provide an optimal energy supply before exercise.

What types of carbohydrates are there?

There are numerous carbohydrates; however, there are four different types. These are known as monosaccharides (fruit sugar, found in honey, for example), disaccharides (lactose, found in various dairy products), polysaccharides, and complex sugars (found in grains or potatoes). Carbohydrate intake – What bodybuilders should pay attention to. When it comes to carbohydrate consumption, it's generally safe to limit the foods consumed to a low glycemic index. A particularly good carbohydrate that's a perfect complement to training is the cluster dextrin.

What is cluster dextrin?

Cluster dextrin, or cyclic dextrin, is a complex carbohydrate that can be used as the body's primary energy source. Compared to high-glycemic carbohydrates like maltodextrin, cluster dextrin provides quick energy without causing blood sugar levels to spike or drop. This carbohydrate source has a higher molecular weight and is highly soluble, allowing for a larger amount to be absorbed.

Cluster dextrin has several benefits. It provides athletes and fitness enthusiasts with a great energy source, leading to improved performance and rapid energy delivery. It also promotes a healthy lifestyle by regulating osmotic pressure and enabling rapid replenishment of glycogen stores. Cluster dextrin can be easily mixed with water or juice, making it a convenient and advanced carbohydrate option.

Cluster Dextrin has impressive properties. It has a slow release that can be adjusted to individual needs. Compared to maltodextrin, Cluster Dextrin has a broader molecular weight distribution and is a more efficient energy source. When using Cluster Dextrin, you can rely on its high quality and purity. The structure and effects of Cluster Dextrin make it a better choice for training than conventional carbohydrates like maltodextrin.

A carbohydrate that is particularly good for training - Benefits of Cluster Dextrin

Cluster dextrin, also known as highly branched cyclic dextrin, offers a variety of benefits. Due to its low osmotic pressure, it is quickly and efficiently absorbed from the gastrointestinal tract, resulting in a stable energy supply for the body during exercise. Compared to other carbohydrates, cluster dextrin provides a long-lasting energy source because it does not cause sharp spikes in blood sugar levels and maintains stable insulin levels. It is also very well tolerated by the gastrointestinal tract, leading to a lower risk of stomach upset and diarrhea during exercise. Furthermore, cluster dextrin is also gluten-free, making it a good choice for individuals with gluten intolerance. Due to its unique properties, cluster dextrin is considered one of the best carbohydrates for exercise, as it allows for more effective utilization of carbohydrates while providing a stable energy source. With all these benefits, cluster dextrin can help improve exercise performance and increase well-being during exercise. It differs from high-glycemic carbohydrates like maltodextrin in that it provides rapid energy while maintaining a steady blood sugar level. This unique carbohydrate source has a higher molecular weight and exceptional solubility, allowing for larger quantities to be consumed.

What is the glycemic index?

The glycemic index is a measure used to determine the effect of a carbohydrate-containing food on blood sugar levels. Paying attention to this ensures a steady energy supply and thus avoids fluctuations in blood sugar levels. Eating foods with a high glycemic index would have a negative impact on fat burning. It's important to avoid foods with a high carbohydrate content directly before training or late in the evening. Carbohydrates with a high glycemic index can only be rapidly absorbed before training and then used in a bodybuilder's training. However, this isn't good, as they cause a sharp rise in blood sugar levels, which in turn triggers a vigorous release of insulin. This, in turn, lowers blood sugar levels and quickly makes the body prone to fatigue. To ensure optimal energy use and carbohydrate utilization, a balanced meal (preferably one with a low glycemic index) approximately two to three hours before training is the best approach. Bodybuilders should avoid carbohydrates in the evening during the cutting phase, as this can cause insulin levels to spike, which not only negatively impacts digestion and sleep quality, but also reduces energy consumption. Carbohydrate metabolism is particularly high in the morning. It is generally highest at midday. And in the late evening, carbohydrate requirements are very low. This is related to the low level of physical activity in the evening. Bodybuilders should avoid carbohydrates during this time and consume a protein-rich meal or a protein shake.

Carbohydrates before training – which carbohydrates make sense? Which carbohydrates provide good energy for training?

Opinions differ here. But in principle, one thing can be said: easily digestible carbohydrates 30-90 minutes before a workout can have a positive effect on training. You'll have more energy and be able to maintain your strength for longer. Here at Muscle Lab, we offer you unique carbohydrates specifically designed for bodybuilding and strength training. These include, for example, Cluster Dextrin and Cream of Rice products. A serving of Cream of Rice is excellent before training because it is very easy to digest and yet provides quick energy! In bodybuilding, Cream of Rice or rice pudding is one of the best foods as a pre-workout meal. Cluster Dextrin, on the other hand, is an optimal intra-workout carbohydrate that can be consumed in a water bottle during your training sessions, providing a constant, quick energy boost. This is especially useful if you've been training for 60 minutes or more, as energy levels usually drop over the course of a training session. Carbohydrates like maltodextrin are also good after training, as a high insulin peak provides additional stimulation for muscle building. Combined with readily available protein, carbohydrates can have a very positive impact on your overall training. Furthermore, carbohydrates around training reduce the risk of a crash (severe lack of motivation, fatigue, and exhaustion).