When you have intense hardcore workouts,the glycogen that is stored in your liver and muscles are mainly where your energy comes from. To maximize your performance during your workouts, it is very important that glycogen supplies are restored before every workout.
The perfect time to reload your glycogen is within an hour after your workout. Foods that are “simple” carbohydrates are used for this purpose. Throughout the rest of the day, food with slowly digesting carbohydrates are recommended in order to provide a steady amount of energy to the body and to maintain the glycogen stores.
For individuals who like to maximize their carbohydrate intake there are a few carbohydrate supplements on the market.
Dextrose
Dextrose is the most important building block of most carbohydrates that are in your food. Glucose is a sugar that you’ll find in most fruits. During digestion carbohydrates are broken down into glucose, it then enters the bloodstream where it is sent to the muscles
Maltodextrin
Maltodextrin is a supplement that is produced from corn or wheat starch. This is a carbohydrate supplement that digest very quickly. Maltodextrin’s glycemic index is similar to glucose. Unlike dextrose, maltodextrin isn’t sweet. For this reason you can replace part of the dextrose in your protein shake with maltodextrin. This will limit the sweetness.
Milled oats
Different from dextrose and maltodextrin, milled oats are one of the best sources of slow digesting carbohydrates. Along with that they additionally provide lots of healthy fiber, vitamins and minerals. They are easily mixable into a protein shake, giving your shake a great smooth taste. Fine milled oats are a great source of carbohydrates for throughout the day.
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