* I'm taking 10 to 20g of dextrose for post workout shake because I'm currently on a diet *

Chapters
00:00 Why I've Been Away
00:27 Intro
00:54 What is Dextrose?
01:40 Why Consider Taking Dextrose for Post Workout?
03:18 How Much Dextrose for Post Workout?
04:23 What If You're Diet/Keto Diet?
05:38 Dextrose Precautions
05:58 Check and Monitor Your Progress

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What is dextrose?
Dextrose is a simple sugar, and is identical in chemical structure to glucose, which is the most fundamental form of sugar, serving as an energy source. When you consume carbohydrates, your digestive system breaks them down into individual glucose molecules so that they can be transported to cells for energy production. And while complex carbs are great for sustaining energy throughout the day; simple, fast digesting carbs, like simple sugar, just may aid you better after an intense workout.

Why should you consider adding dextrose after a workout?
Every time you train, your body uses stored glycogen as fuel, and as your workout goes on, you will drain your glycogen reserves. Because of this, as a refueling process, ingesting dextrose will help you replenish your energy level faster.[1] Additionally, because your glycogen levels in muscles are used up after a workout, your body becomes more sensitive to the effects of insulin, which is also known as getting an "insulin spike". This is due to insulin’s role as an anabolic hormone to transport nutrients throughout your body.[2] In layman's term, after you workout, your muscles need fuel to repair and grow, and are eager to soak up glucose and amino acids; and insulin helps our body to do exactly that.
Technically, you can easily get almost-to-same benefits from any types of sugar, like fruits, such as bananas, apples. But the good thing about dextrose is that it's natural, affordable, relatively safe and is in its purest form. You can get them in candy-like forms to chew or even powder so that you can mix it along with your protein shakes.

What is the optimal amount of dextrose can you take after a workout?
This can be varied based on your fitness goals, current physical condition, insulin sensitivity level and a lot of other factors. So, as a general rule, if you're planning on taking dextrose to refuel your muscles to effectively aid in hypertrophy, a good starting point is 1g of dextrose for every 1kg of your current body weight as a post workout shake along with your protein. And if you already have some muscle mass, then I’d recommend 1.5 to 2 times the grams of however much protein you’re going to take. For example, if you’re taking 25g of protein for post workout shake, then anywhere between 37.5 to 50g of dextrose.

What if you’re on a diet and maintaining a caloric deficit?
While insulin or getting “insulin spike” may protect your body from catabolism, but this also directly opposes your fat oxidation process, so in this case, if you’re going to take dextrose for post workout, keep it at a fairly low to minimal amount about 10~20g, and if you really want to be strict on your caloric intake, make sure to take away the grams of dextrose you’ve taken after a workout from carbs from your other meals.

And if you’re on a ketogenic diet, then I actually would not recommend taking dextrose as it will quickly nullify your state of ketosis. Although there are few opportune moments where you can implement dextrose if you’re doing Targeted Keto(TKD) or Cyclical Keto(CKD) where there are moments when you can take dextrose strategically to refeed your body with carbs; however, ultimately, the whole goal of keto diet is to keep the insulin level low and dextrose antagonizes that so I'd generally stay away from it if you’re doing keto.

Dextrose Precautions
Obviously if you're diabetic, sensitive to insulin level, or have any other medical condition that your physician may advise you against simple sugars, then don’t take them. What I want to leave you with is just give dextrose a try, taking dextrose for post workout or even protein powders for that matter isn’t mandatory; it’s not some magic formula or ingredient, so for average lifters like myself and probably many of our viewers, just I’d give it a try. Make sure to be able to track your progress; check weekly how you feel after working out, rather you’re less tired after you started taking dextrose, whether you’re gaining muscle and losing fat, or gaining muscle and fat, or just gaining fat, given, obviously, that your other meals, nutrition and training intensity have to be on point, but just check and see, how your body reacts to it, adjust the amount of dextrose you're taking if necessary.

References

[1] Diabetes 2000 Mar; 49(3): 325-331
[2] J Clin Invest. 1995;96(4):1722-1729


#Dextrose #Postworkout #Insulin

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