Supplements support performance during exercise, providing energy for long, intense workouts
Despite (still) having a bad rap, carbohydrates are our main source of energy and those who train hard know it.
During weight training, our body uses the glucose reserve as a source of energy to perform the exercises, but when it runs out, it creates fatigue in the muscles and movement can become much more difficult, and this is where it comes in. I play carbohydrates. Its function is to make glucose present at a level sufficient to increase muscle energy, improving performance during exercises.
WHAT IS DEXTROSIUM AND MLTHODEXTRIN?
Dextrose is a simple or carbohydrate monosaccharide, derived from corn starch, is rapidly absorbed by the body and converted into glucose (sugar). It is an excellent ally to increase muscle mass for those who practice physical activity, mainly weight training, and acts as a source of energy in aerobic activities.
Maltodextrin – or as some call it malt – is present in the group of so-called complex carbohydrates, which are digested by the body more slowly; therefore they end up favoring a slow and gradual glycemic increase. Blood glucose is the rate of glucose in the blood that will be collected by cells to provide more energy to the body.
HOW DO THEY WORK IN THE BODY?
Being a simple carbohydrate, in minutes dextrose it can increase glucose levels in the body, providing the body with energy more quickly, rapidly increasing blood sugar and providing energy very quickly, optimizing the practice of physical activity. In addition to replenishing muscle glycogen, it facilitates the use of other nutrients such as proteins. “Because it has a high glycemic index, your insulin spike will be fast and in this way more proteins, which are amino acids and other nutrients will be transported to the cells, promoting recovery and being able to improve muscle mass building,” explains the nutritionist. postgraduate in functional nutrition, Carlo Lacerda.
Maltodextrin is a polysaccharide (complex carbohydrate) and its absorption is slower, as it must be broken down into smaller molecules to be absorbed by the body, promoting muscle hypertrophy (increase) and preventing hypoglycemia.
HOW TO CONSUME DEXTROSIUM AND MALTODESTRIN?
- dextrose
According to Viviane Gomes, a nutritionist at Instituto Castro, dextrose is indicated for athletes who practice moderate and intense exercises of long duration so that they can quickly replenish their energy reserves and have a good performance. “Physical activity resistence includes long-term aerobic exercises (triathlon, running, cycling, marathons). In this sport, the loss of muscle and liver glycogen can lead to decreased performance and fatigue. To delay this event, it is important to eat carbohydrates before, during and after exercise. Carbohydrate consumption should be increased in the days leading up to competition or intense training. Consumption must be 3-4 hours before training (a larger meal) e 30-60 minutes before exercise (a smaller meal or a supplement). Dextrose should be consumed immediately after training, when the body needs carbohydrates with a high glycemic index to promote recovery and improve muscle building “, concludes Karla Lacerda.
- maltodextrin
Maltodextrin, on the other hand, is a supplementary substance indicated for bodybuilding (it can be useful for those who practice other physical practices, such as high-resistance exercises: cycling, running, among others) that must be ingested before training, which before practice, the goal is to make sure the body is in a good mood for exercise, without hitting fatigue levels quickly. Experts also recommend taking maltodextrin during practice, especially when it comes to long-term workouts; or if your weight training routine also includes aerobic exercise.
“There is no right amount of maltodextrin consumption, as it varies from person to person. That is, the ideal consumption will depend on numerous factors, including weight, metabolism, as well as training load (intense, moderate). If in doubt, the practitioner should seek nutritional guidance before starting supplementation, ”says Fit Anywhere Physical Educator and Technical Coordinator Alaíde Martins Marques Souza.
WHAT ARE THE CONSUMPTION RESTRICTIONS?
“It is important for the professional to seek nutritional guidance to acquire knowledge on substance consumption: best time to ingest, adequate quantity, among others” Alaíde points out “The nutritionist will take into account the characteristics of each individual to indicate the best consumption of substances, in addition to prescribing the best food plan for the athlete, according to his specificities. Basically, without adequate nutritional monitoring, the consumption of these – and other food supplements – becomes risky and inappropriate “.
People who are overweight and do not exercise should not consume supplements, as they can help to further gain weight. Patients with type II diabetes and individuals with a history of hypoglycemia should also avoid the consumption of both substances, as they promote blood glucose concentration.
But, for those who want to reach the long-awaited form (and have already consulted a specialist), the daily intake of dextrose and malt makes a big difference, not only in quantity, but also at certain times, especially when certain foods can be ingested. by the athlete. .
Source: Terra
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