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Carbohydrates

Carbohydrates are one of the three main classes of food and a source of energy. Carbohydrates are the sugars and starches found in breads, cereals, fruits, and vegetables, which, during digestion, are changed into a simple sugar called glucose. Glucose is stored in the liver until cells need it for energy. It is important for athletes to begin replenishing muscle glycogen by consuming carbohydrates as soon as possible after exercising. Consuming carbohydrates during exercise increases endurance.

• Dextrose

  Dextrose, or d-glucose, is also known as corn sugar. It is 70-80% as sweet as table sugar (sucrose). Dextrose is absorbed and utilized quickly, providing a rapid energy source. Dextrose is a high GI (glycemic index), quickly-absorbed simple carbohydrate. Dextrose is used by bodybuilders and athletes to induce an insulin spike and replace glycogen in muscle cells lost during training.

• Maltodextrin

  Maltodextrin, also known as multidextrose or glucose polymer powder, is a synthetic polysaccharide, or complex carbohydrate. Although structurally it is a complex carbohydrate, it is digested and absorbed very rapidly, so it scores high on the glyceamic index. It is also useful for post workout replenishment of carbohydrate stores. Maltodextrin powders are cheap, and useful for bulking up on.

• Waxy Maize

  Waxy Maize starch is a tasteless long-chain complex carbohydrate with a higher molecular weight than simple carbohydrates such as sugar, dextrose, or maltodextrin. The supplement industry has seen an increase in the usage of Swedish Waxy Maize Starch because its unique osmolity allows it to pass through the digestive system relatively quickly and help pull other nutrients with it into the bloodstream. Its purported effect is assumed to be a greater insulin release and having a higher amount of desired materials reach the blood stream in a smaller time frame.

  
  Waxy maize should be taken alone immediately after (and optionally during) workouts. It can be taken with BCAAs and creatine as they do not require digestion and will minimally slow digestion. Whey protein, dextrose, and/or maltodextrin should be taken 30 minutes afterwards and never with waxy maize as they will slow carbohydrate digestion, defeating the purpose of the waxy maize.