By now, most athletes that are serious about their training and conditioning are aware of the importance of carbohydrates for sports performance enhancement. Endurance athletes have practiced various forms of carb-supplementing for decades to provide rapid, usable energy, to keep their endurance levels strong throughout competition. However, for many who perform short-burst strength and intermittent type activities such as weight training, adoption of such techniques has been passed over. In fact, the practice has almost been discouraged in fear of “taking in too many” calories. Whether lack of knowledge or fear, we now know the value of carbohydrates for all exercise. For those still concerned about a few pre-workout calories, not just any carb will do, they need to provide a serious benefit. Highly Branched Cluster Dextrin is that carb and has several values beyond that of just being a calorie energy. For formulators, brands and manufacturers, it’s time to unlock the power of this truly unique performance carbohydrate.
The Power of Pre-Workout Supplements
Continually one of the fastest growing categories in all of supplements, the Pre-Workout fix has become a staple, not just for athletes, but people of all ages and fitness levels. Pre-workout, as the name suggests, indicates that the user is looking to enhance the required components of fitness needed to execute specific skills, with added performance, for their workout or sport. Those fitness attributes include strength, power, speed, mental focus, and most importantly, endurance and/or resistance to fatigue. At the top of the list for many, is the need for “energy”. Much confusion remains even today as energy has become defined by mental alertness rather than true cellular energy for performance. To further complicate the matter, due to the popularity of pick-me-up options such as caffeine to provide stimulant energy, it has become increasingly more important for fitness advocates to get that pre-workout boost.
While energy has often been thought of as having that mental boost needed to push through tough workouts, endurance, cellular energy, the repeated ability to recover between sets and power through longer, harder workouts, is far more important. The word “conditioning” has often been associated with endurance sports only. Further, true aerobic training, while beneficial, may come at the cost of sacrificing strength and power. Repeated heavy bouts of exercise such as that found in weight training and short sprint/power type sports need endurance, especially to recover quickly between sets. To that end, having fuel to support the intermittent back-to-back exercise recovery, will prolong activity.
Since Cluster Dextrin has clearly shown its ability to provide useable energy during power and strength type activities, pre-dosing your body before weight training will provide that in between set energy and recovery needed to prolong strength training. While there are plenty of ingredients that claim to provide specific effects to enhance workouts, one of the most solid and data-backed performance improvers is Cluster Dextrin. Cellular energy, reduced fatigue, quicker recovery between sets and post-exercise recovery are a few of advantages of supplementing with this power-packed ingredient.
Performance Carbohydrate – The Cluster Dextrin Edge
When we think of performance, we immediately have visions of power movements, quickness, and strength. But as we look at the big picture, the ability for to endure, resist fatigue, increase sets and rep totals, and have staying power at the end of a workout is the key to success. And this is where cluster Dextrin is at its best. As previously mentioned, carbohydrates play a significant role in providing energy, but that’s where regular carbs end and Cluster Dextrin takes over. It is not just a premium energy supplying aid, but it does so at way less cost and far more benefit. One of the issues, often seen with carbohydrate use during big workouts is the discomfort with bloat and general stomach discomfort. Obviously, if you are not feeling great, it is hard to perform at a high level. To that end, gastric emptying rate can play a big role in how you feel, which inevitably affects how you perform. Cluster Dextrin is not only a premium energy source, but it has been clinically proven to reduce gastric emptying time, reduce bloat and improve overall carbohydrate energy. The result: more power, better endurance, at less cost. Interestingly, Cluster Dextrin not only possesses the ability to absorb quicker and reduce bloat, but also improves hydration, which is important for not just on-demand performance, but for maintenance and recovery as well. Furthermore, studies have shown that not only does Cluster Dextrin help with performance itself, but also improves the Rate of Perceived Exertion. For those pushing those grueling workout weights, that means you feel like you are working less and achieving more. That’s a serious win-win for anyone.
It has long been proven that faster recovery means harder workouts, faster gains, less discomfort, and greater adherence. All of which simply means, better overall performance every time you hit the gym or the playing field. As you exercise, you tax your immune system, put stress on your body, and begin the cycle of recovery even from Rep #1. Immune function has been strongly linked to exercise-recovery and overall performance. Data has proven that Cluster Dextrin significantly outperforms other carbohydrates with respect to immune system markers, thereby enhancing recovery and reducing time between workouts or return to play. Not only do you get the carbohydrate push needed to extend workouts, but again, it occurs at a reduced cost and even a benefit to the recovery side of exercise. Whether between sets or between workouts, the ability to recover quicker, feel better and be healthier overall, means more strength and power the next time you hit the gym.
Formulating Supplements With Cluster Dextrin
With all these added benefits of Cluster Dextrin compared to the common carbohydrates used in pre-workout supplements, what does this mean from a formulation standpoint? First and foremost, any serious athlete should be using a performance carbohydrate. Regardless of the zero-calorie stigma that tends to overshadow weight training pre-workouts, 50-100 calories of a performance carbohydrate like Cluster Dextrin, is not only smart, it is a must. Beyond that, proven results exist with standard carbs, like dextrose and even maltodextrin.
Energy, muscle pumps and reduced fatigue are elements that every pre-workout product should produce. Superior results seen in comparison studies with Cluster Dextrin prove it is a worthy partner for strength and power inducing ingredients. Back to back to back sets with heavy loads is the key to building muscle and strength. Who doesn’t want more sets and reps and better recovery?
For brands and formulators, this means adding a solid 10-20 grams of Cluster Dextrin to your pre-workout. It works great with each component typically found in a product. From a stimulant energy standpoint, Cluster Dextrin will provide additional support. For a pump, it has been long known how important carbs are to get that awe-inspiring vascularity and provide better blood flow. When combined with other pump ingredients such as Arginine and Citrulline, it brings a truly powerful vein pumping, road-map-inducing swell that is second to none. On the multiple set, reduced-fatigue side, there is ample data to show its superiority. And when considering the importance of recovery, little needs to be said about carbs in general, but with Cluster Dextrin, it simply takes it to another level. As a formulator, 20g Cluster Dextrin, with your favorite pump ingredient, 200-300mg of caffeine, creatine, beta-alanine and 5-10g of a BCAA/EAAs combo, gives the user THE ONLY product he or she will need whether Pre, Post, During, or all three.
The Hidden Extras
Not only is Cluster Dextrin a superior carbohydrate but the highly-branched nature of this carbohydrate gives it numerous benefits beyond that of any other carbohydrate available. Highly absorbable, rapidly available, with far-lower gastric distress than any competitor, suggests, No, it exudes, the value of a superior carbohydrate when performance is a must. Not only does it perform better, its ability to mesh perfectly with other ingredients as well as work in both powder and liquid applications, makes it a clear winner for formulators. Since it has a naturally mild sweet flavor and provide undisputable results in the weight room, it is a great ingredient for any product. In fact, it is bordering on negligence to not include it in a pre-workout product.
Most supplement manufacturers will use Maltodextrin or other forms of carbohydrates for a variety of reasons including masking, texturizing, and to match scoop and bottle weights on flavors that have varying “flavoring component amounts” (such as acid, sweetener, flavor and masking agents). Although considered a “filler”, common practice for labelling, weight, scoop, and packaging conformance, when different flavors have variance, is to match serving size by using Carbohydrate forms in the “flavor system”. Not only is Cluster Dextrin a much better substitute from the performance side, but data shows it can play a significant role in terms of flavoring and masking (but more on that in future articles). Thus, it can be used not only as a performance carbohydrate, but as part of a flavoring system as well.
The Clear Advantage
As the data continues to provide significant separation between Cluster Dextrin and other carbohydrates, not just in performance, but in tolerance, and in formulating and manufacturing, it is clear how valuable it is for your next pre-workout product. When strength is on the line, when results are needed, and when repeatedly being able to walk in the gym and power through even the toughest workouts, is a must, Cluster Dextrin is the best partner to bring to the battle. With superior taste and unparalleled results it should be the first ingredient considered when designing a pre-workout supplement.