Dextrose
Dextrose
Snapshot
Dextrose is a simple sugar (glucose) used as a rapid energy source, muscle‐recovery aid, and food additive for its sweetness and functional properties.
What is Dextrose?
Dextrose is the molecular form of D‐glucose, a monosaccharide and primary circulating sugar in human blood, quickly absorbed in the small intestine to raise blood glucose and insulin levels.
Where It Comes From
Derived industrially from cornstarch via enzymatic hydrolysis of starch to glucose, then purified, crystallized, and milled into a fine white powder.
Key Nutrients & Compounds
Provides 100% glucose by weight, yielding 4 kcal per gram; no other macronutrients or significant micronutrients; often used in oral rehydration and sports formulations.
Health Benefits
Dextrose supplies immediate energy to muscle and brain cells; accelerates glycogen replenishment post‑exercise when consumed with protein; supports recovery in endurance and high‑intensity activities.
Recommended Dosage
20–50 g dextrose within 30 minutes post‑exercise, combined with 20–30 g protein to optimize glycogen resynthesis; adjust based on exercise duration and intensity.
How to Use It
Dissolve in water, sports drinks, or recovery shakes; can be added to oral rehydration solutions; consume immediately after workouts for best effect.
Who Should Use It?
Endurance athletes, high‑intensity trainers, and individuals needing rapid energy replenishment; also used clinically for hypoglycemia management under medical supervision.
Possible Interactions or Cautions
Excessive intake can spike blood sugar—avoid in insulin resistance or diabetes without monitoring; may contribute to dental caries if consumed frequently; use judiciously outside of exercise contexts.
Final Thoughts
Dextrose is an effective, fast‑acting carbohydrate for exercise recovery and acute energy needs, best used strategically around training and under guidance for glycemic conditions.
Scientific Studies
Ivy JL, et al. Early postexercise muscle glycogen recovery enhanced with a carbohydrate–protein supplement. J Appl Physiol. 2002;93(4):1337–1344. https://doi.org/10.1152/japplphysiol.00358.2002
van Loon LJ, et al. Effects of increasing exercise intensity on muscle fuel utilisation in humans. J Physiol. 2001;536(Pt 1):295–304. https://doi.org/10.1111/j.1469-7793.2001.t01-1-00295.x
Kerksick CM, et al. International Society of Sports Nutrition position stand: nutrient timing. J Int Soc Sports Nutr. 2008;5:17. https://doi.org/10.1186/1550-2783-5-17