Using Dextrose for Performance

Exercising Gains From Carbohydrates

If you want to exercise at higher intensities or for longer durations, it may be best to start with nutrition goals that revolve around adequate energy intake and optimizing hydration. Research shows the two most important limiting factors in endurance exercise are lack of adequate carbohydrates and fluid.^1,2  With a well-balanced plant rich eating pattern, and support from NOW^® Sports and NOW Foods, you’ll be well on your way to optimizing these dietary factors. Read on for more of the science behind carbohydrates for energy and hydration support.

Carbohydrates for Energy and Hydration

While the media may be quick to condemn carbohydrates, we know decades of research support the benefits of carbohydrates on physical and mental performance. In the form of glucose or glycogen in the body, carbohydrates are the most efficient and preferred source of energy for exercising muscles and the central nervous system. To be stored in the body, glucose units link together to form glycogen in the muscles and liver. Muscle glycogen powers moderate to high-intensity exercise, while liver glycogen is released to maintain blood sugar levels. Glycogen also supports hydration, with each gram of muscle glycogen storing 2.7 ml of water. This aids in adequate hydration and perceived energy levels as water is important for reactions involved in nutrient metabolism, converting carbohydrates, fat and protein into usable energy.

Carbohydrates and Fluid for Training and Competition

It’s no secret that fluid is lost through sweat during activity, especially that of longer duration and in warmer temperatures. Sweat losses can range from 0.5 - 2 liters (8-24 ounces) on average depending on the individual, exercise conditions, and environment.³ Also, essential to acknowledge is the body’s high carbohydrate use during steady-state moderate to high-intensity exercise. Even when heading into training with adequate glycogen stored, after 75-90 minutes muscles will start to deplete this quick source of energy, blood glucose may start to decline, and both physical and mental energy will likely become suboptimal.

For this reason, when engaging in exercise lasting over an hour, it is recommended to consume at least 30-60 grams of carbohydrates per hour to maintain intensity.⁴ Still, some may benefit from some carbohydrates for shorter-term activity and those exercising for longer may benefit from more. Easily digestible carbohydrates in liquid form are easiest to ingest during training and are also a great option to provide fuel immediately before exercise to top off energy stores, or after exercise to replenish energy stores.

What is Dextrose?

While commercial sports drinks may provide the carbohydrate you need along with fluid and sodium, NOW^® Sports Dextrose Powder is a more cost-effective way to provide you with cleaner energy in a more customizable dose. With the same chemical composition, dextrose is the dietary version of glucose, a monosaccharide and the primary source of energy for the body.* It has a fine texture, mixes easily into recipes, and tastes about 25% less sweet than cane sugar since it is lacking in fructose, the sweetest-tasting monosaccharide. This makes it versatile to use in your performance fueling plan.

Dextrose can be consumed before, during, and after the most intense training sessions. NOW^® Sports Dextrose is derived from non-GMO corn and manufactured under NOW’s strict quality standards.

Dextrose for Energy and Hydration Support

In the digestive tract, dextrose is quickly absorbed from the intestines to the bloodstream and is well tolerated by most individuals with normal blood sugar responses.* Dextrose thus makes energy readily available to working muscles and helps maintain glycogen stores.*  Additionally, when consumed together, the transporters in the intestines that absorb dextrose as glucose also absorb sodium and fluid more rapidly, supporting hydration.⁵

Since sodium losses are on average 0.5-1.4 grams per hour, the average sports drink provides too little sodium. Mixing 2-4 tablespoons of dextrose with fluid and either ⅛ teaspoon of salt or NOW^® Sports Effer-Hydrate Tablets may be more effective at optimizing hydration.*

For those who may need to ingest more carbohydrates during training or who have a sensitive GI tract, a sports drink made with both dextrose and juice may be beneficial as it provides two different monosaccharides, dextrose (glucose) and fructose.⁶ They are absorbed by different transporters which may increase absorption into the bloodstream even further while lessening gastrointestinal discomfort in those who are prone to it. See below for an easy recipe.

Homemade Citrus Sports Drink

Ingredients for one 16-ounce serving

• ½ cup orange juice
• 1½ cups water
• 2 tablespoons NOW^® Sports Dextrose
• ⅛ teaspoon salt or NOW^® Sports Effer-Hydrate Effervescent Lemon Lime Tablet

Nutrition information:

• Calories - 140
• Total Carbohydrates - 32 grams
• Total Sugars - 29 grams
• Sodium - 300-360 mg