Cluster dextrin

Cluster dextrin is a special form of cyclic dextrins used primarily in sports supplements and is characterized by high molecular weight and low osmolality.

What are cyclic dextrins

Cyclic dextrins is the name for a specific group of carbohydrates that basically consist of six to eight dextrose (glucose) molecules chemically linked together in the form of a ring. From a chemical standpoint, cyclic dextrins are not too different from maltodextrin in terms of chemical components. However, in maltodextrin, the molecules are arranged in a linear fashion rather than as a ring. The ring structure is what gives cluster dextrin some advantages not found in maltodextrin or other carbohydrates.

Where do cyclic dextrins come from?

Cyclic dextrins can be produced in nature by a bacterial degradation of carbohydrates. However, they can also be produced synthetically from starch using a series of enzymes. The resulting products can then be purified and used for various purposes.

What are the benefits of cluster dextrin?

Every serious athlete knows how important carbohydrates are. They are the body's primary source of energy, are needed to replenish muscle glycogen stores, and are essential for optimal performance. However, carbohydrates behave very differently depending on their properties. When cluster dextrin is consumed, it behaves in different ways to promote exercise performance.

Cluster Dextrin is more soluble and more readily absorbed by the body than virtually any other carbohydrate source. Compared to other types of high-glycemic carbohydrates such as maltodextrin and dextrose, Cluster Dextrin is considered vastly superior in producing sustained high energy levels without excessive increases in blood glucose levels and/or insulin levels.

Cluster Dextrin has a high molecular weight and low osmolarity, which helps to speed up gastric passage (3). This basically means that Cluster Dextrin remains in the stomach for significantly less time than other carbohydrate sources and is absorbed more quickly in the intestine and transported to the muscles. Additionally, this results in cluster dextrin having a lower likelihood of causing gastric problems such as bloating, belching, or flatulence compared to traditional carbohydrate sources (Takii et al, 2005).

Early studies investigating the benefits of cluster dextrin in relation to exercise were conducted with mice. It was shown that when highly branched cluster dextrin was fed to mice, it increased endurance during swimming compared to water or a glucose solution (Takii et al, 1999). In addition, there was a smaller maximal increase in blood glucose levels, suggesting a delayed release of energy.

The authors of this study later confirmed their results with human subjects in whom similar positive results were observed (Takii et al, 2004).

For what purposes are cluster dextrin and other carbohydrates used in training?

Simple carbohydrates such as waxy cornstarch, maltodextrin and dextrose are typically used as training supplements, although they are not the optimal choice for use during exercise. These carbohydrates usually have high osmolarity, which stimulates osmoreceptors (receptors located in the small intestine that estimate stomach contents or food density and control the rate of gastric emptying) to delay gastric emptying.

Carbohydrates such as simple sugars are usually absorbed in the small intestine and anything that delays their entry into the small intestine causes a delay in insulin secretion and transport of nutrients to the muscles.

In the case of a pre- and intra-workout diet, apart from carbohydrates, the transport of other compounds such as creatine, beta-alanine and amino acids into the muscles is also delayed. This is where Cluster Dextrin comes in with its higher molecular weight and reduced osmolarity. Because of its unique branched structure, Cluster Dextrin can be absorbed and transported to the muscles extremely quickly. And the faster the carbohydrates and amino acids reach the muscles, the better the workout and the faster the recovery.

Cluster Dextrin is basically a supplement designed to provide a steady release of energy over a longer period of time, allowing the exerciser to work out longer before exhaustion sets in. While all forms of carbohydrates provide energy, Cluster Dextrin is different than many other carbohydrates due to its unique molecular structure and releases its energy gradually into the bloodstream, helping to keep blood sugar levels and insulin levels under control.

Maintaining stable blood glucose levels is important not only for athletic performance, but also for health. Stable blood glucose levels and a constant energy supply not only enable the body to perform efficiently, but also to stay healthier, more active and more productive.

How is cluster dextrin different from other forms of carbohydrates?

Typically, carbohydrate supplements draw a lot of water and if larger amounts of these carbohydrates are consumed within a short period of time, they may pass through the small intestine too quickly without the glucose being absorbed. When these carbohydrates enter the large intestine, they draw water in the intestine, which is excreted too quickly. This is known as osmotic diarrhea - something you don't really want - especially during exercise.

Due to its special structure, Cluster Dextrin is very soluble in water, despite its rapid digestion and absorption, which means that it draws less water and does not cause digestive problems such as diarrhea.

Can cluster dextrin increase energy levels?

There are always days when you feel tired all the time and just can't manage to motivate yourself to do anything. If you go to the gym in this state, then exercising can become quite difficult. In this situation, consuming Cluster Dextrin can be beneficial and provide the body with a steady influx of carbohydrates, ensuring that energy levels remain high during exercise.

Can cluster dextrin help stabilize blood sugar levels?

Consuming larger amounts of simple carbohydrates can cause wide fluctuations in blood glucose levels, which in turn can increase the risk of type 2 diabetes and reduce the body's insulin sensitivity. Cluster Dextrin, on the other hand, provides a continuous, stable influx of carbohydrates, which helps keep blood sugar and insulin levels stable and under control.

Can cluster dextrin help prevent digestive problems during exercise?

A study published in the journal Food Science and Technology Research was able to show that subjects who consumed a cluster dextrin-based sports drink did not experience digestive problems such as belching or bloating during a cycling workout and were able to exercise without fatigue.

What other benefits does Cluster Dextrin have for athletes?

• It is an excellent source of energy that can enhance athletic performance.
• It supports faster recovery after training.
• It can help increase strength and muscle mass.
• It is highly soluble and promotes increased absorption and transport of nutrients.
• It helps increase endurance and stamina, while it can reduce muscle soreness after a workout.
• It supports a sustained increase in blood glucose levels during exercise.

Is Cluster Dextrin suitable for everyone?

Cluster Dextrin is suitable for athletes who want to improve their endurance performance or recovery after training. It is intended for all those who expose their body to a lot of performance stress.

When Cluster Dextrin is consumed during exercise, it helps increase endurance performance and reduce perceived exertion. As a post-workout supplement, Cluster Dextrin quickly replenishes glycogen stores, allowing for faster and better recovery for the next training session. It can be combined with a protein supplement to increase the absorption of amino acids into the muscles, which helps improve recovery.

Does Cluster Dextrin have any disadvantages or side effects?

Cyclic dextrins do not cause an extremely sharp rise in insulin levels after consumption. This means that if you are looking for a rapid boost of fast energy or want to use the sharp rise in insulin levels for anabolic purposes, cluster dextrins are not the right carbohydrate for this use.

There are no concerns about the safety of Cluster Dextrin. This form of dextrin is used in many pharmaceuticals as an excipient for encapsulation and also has dozens of other applications. There is no need to worry about side effects, which is especially true when you consider that Cluster Dextrin is better tolerated than simple glucose solutions when used as a carbohydrate source.

How should Cluster Dextrin be taken?

As for the dosage of cyclic dextrins, it is in the same range as for other carbohydrates. Studies conducted with cyclic dextrins used beverages consisting of 10% cyclic dextrins. For most people, the carbohydrate portion of the daily diet should be 60% and cyclic dextrins can be used to provide some of this carbohydrate.

As with other carbohydrates, proper timing of intake is quite important with cyclic dextrins. For best results, cyclic dextrins can be consumed pre-workout along with a pre-workout shake to maintain energy levels during training and/or to promote recovery after training.

Due to its rapid absorption and very good gastric tolerance, Cluster Dextrin is considered by many athletes to be superior to other carbohydrate sources traditionally used for this purpose, such as maltodextrin, dextrose, and waxy cornstarch, when taken during exercise.

Intake recommendations are at least 25 grams of cluster dextrin for every hour of training. Other recommendations are 30 grams about half an hour before exercise and 30 to 90 grams during and after exercise to increase exercise energy and speed recovery

Even though cyclic dextrins are carbohydrates that pass through the stomach quickly, the slow release of carbohydrates could make cyclic dextrins an unsuitable source of carbohydrate if one is aiming for a sharp rise in insulin levels.

Can Cluster Dextrin be combined with other supplements?

Cluster Dextrin can be combined with other, simpler carbohydrates such as dextrose to provide a wide range of different absorption times, as well as a fast-onset and long-lasting energy boost. Of course, it can also be combined with protein to help muscles build, repair and recover.

References

1. Takii et al (1999), Enhancement of Swimming Endurance in Mice by Highly Branched Cyclic Dextrin. Bioscience, Biotechnology, and Biochemistry, 63:2045-2052.
2. Takii et al (2004), A Sports Drink Based on Highly Branched Cyclic Dextrin Generates Few Gastrointestinal Disorders in Untrained Men during Bicycle Exercise. Food Sci Technol Res, 10: 428-431.
3. Takii et al (2005), Fluids containing a highly branched cyclic dextrin influence the gastric emptying rate. Int J Sports Med, 26:314-319