Cluster dextrin C
The same as HBCD: leaves the stomach faster, but no gain in performance has been shown
Citable fact
«Cluster dextrin» — evidence level C. Dosage: A guideline for exercise is 30-60 g/h as a 10% solution. In the gastric emptying study, a 10% solution with an osmolality of 150 mOsm/l was used. The dose that improves sports performance has not been established. Source: PMID 15900642, permanent link to the source in the list below.
How it works
Cluster dextrin (highly branched cyclic dextrin, HBCD) is a cyclic glucose molecule with a high molecular weight. In the study, the rate of gastric emptying depended primarily on the osmolality of the solution: 59-160 mOsm/l solutions left fastest. A 10% HBCD drink with an osmolality of 150 mOsm/l emptied faster than a 10% ordinary dextrin drink with an osmolality of 269 mOsm/l.
Dosage and intake
A guideline for exercise is 30-60 g/h as a 10% solution. In the gastric emptying study, a 10% solution with an osmolality of 150 mOsm/l was used. The dose that improves sports performance has not been established.
During prolonged exercise, in divided doses of 15-30 g every 15-20 minutes. Intake in the first hours after exercise for glycogen replenishment is also possible.
Forms
HBCD powder. Cluster dextrin is the same substance under a commercial name; there is no separate active principle here.
What is confirmed
- A 10% HBCD drink with an osmolality of 150 mOsm/l emptied from the stomach faster than a drink with ordinary dextrin (269 mOsm/l)
- Allows carbohydrates, fluid and minerals to be replenished in one drink
- The carbohydrate value is the same as that of maltodextrin
Adverse effects and limitations
- Gastric emptying rate was measured, not sports performance: no advantage in time to exhaustion has been shown
- The price is several times higher than that of maltodextrin with no proven advantage
- A high solution concentration (osmolality above 250 mOsm/l) gives no accelerating effect: gastric emptying slows as concentration rises
Interactions
- Other carbohydrate sources in the same solution increase osmolality and slow gastric emptying
- A mixture of glucose and fructose in a 2:1 ratio increases carbohydrate oxidation more than changing the type of dextrin
Who must not use it
- Under 18 years: Not recommended as a supplement: the carbohydrate requirement in children is met by ordinary food.
- Pregnancy and lactation: As a dietary carbohydrate it is not contraindicated, but a separate supplement is not needed: there are no data on use during pregnancy.
- diabetes mellitus
- insulin resistance
- disorders of gastric emptying, including gastroparesis
Sources
- Fluids containing a highly branched cyclic dextrin influence the gastric emptying rate · Takii H, Takii Nagao Y, Kometani T · International journal of sports medicine, 2005 · PMID 15900642
- A step towards personalized sports nutrition: carbohydrate intake during exercise · Jeukendrup A · Sports medicine (Auckland, N.Z.), 2014 · PMID 24791914
See also
Comparisons
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