Dextrose

What Does Dextrose Do?

Dextrose is a simple sugar derived from corn that is chemically identical to glucose, the body's primary fuel source. Because it has an exceptionally high glycemic index, it is absorbed rapidly into the bloodstream, providing an immediate energy surge during intense training sessions. Unlike complex carbohydrates, it requires almost no digestion, making it the perfect "fast fuel" for athletes.

• Rapid Glycogen Replenishment: Dextrose quickly restores muscle glycogen stores depleted during heavy lifting, ensuring you do not "hit the wall" mid-workout.
• Insulin Spiking: It triggers a sharp rise in insulin, a highly anabolic hormone that helps shuttle amino acids and creatine into muscle cells more efficiently.
• Immediate ATP Support: By providing a direct source of glucose, it supports the glycolytic energy system, allowing for higher intensity sets and better endurance.
• Muscle Sparing: Consuming dextrose during or before a workout can prevent the body from breaking down muscle tissue for energy (gluconeogenesis) when intensity peaks.

Clinical vs. Gym Bro Dosing

Key Insight: While the recommended dose is 15,000mg, your intake should scale with your workout duration and body weight; if you are doing a quick 45-minute session, the lower end is sufficient to avoid unnecessary fat gain, whereas marathon lifting sessions require the higher end.

Side Effects & Warnings

• Blood Sugar Fluctuations: Rapid spikes can lead to a "sugar crash" or reactive hypoglycemia, leaving you feeling lethargic if not managed properly.
• Gastrointestinal Distress: In high doses, some users experience bloating, cramping, or osmotic diarrhea if not consumed with enough water.
• Caloric Load: Unlike non-caloric sweeteners, dextrose adds significant calories to your stack, which must be accounted for in your daily macros to avoid unwanted fat gain.

Tip: To minimize the risk of a crash, try sipping your dextrose-containing pre-workout throughout the first half of your session rather than slamming it all at once, which provides a steadier stream of glucose.