When you ingest simple carbs, your body is flooded with an abundance of glucose, surmounting in a short boost of energy, followed by a devastating crash and burn side effect. Once this happens, your body dispels the hormone insulin, to regulate the amount of glucose in your bloodstream.

When insulin is released by the pancreas, it disperses the sugar out of your blood into the liver, muscle, and stores it as body fat and glycogen.

When the blood sugar is removed, it results in low-blood sugar translating to low energy levels. This is the reason why you have mood swings, feel hungry all the time, or get fatigued and have low energy. Insulin levels and blood sugar all depend on the type of carbohydrates you consume.

Understanding the different types of carbohydrates, will allow you to implement and supplement the right type, at the right time, to optimize your performance and training, and minimize burnout side effects. Complex carbs or clean carbs, digest much slower than simple carbohydrates due to their longer-chain molecular structure.

Complex carbs are also sugars, but they do not spike blood insulin, keeping your blood glucose levels stable, providing a long-sustained energy release.

These types of carbohydrates, work best for prolonged training, improving endurance, building more muscle mass, and optimizing body composition. Complex carbs slow the absorption of sugar, slowing down digestion, which results in lower cholesterol levels and keeping you fuller for a longer period of time.

When you ingest complex carbohydrates, there is no blood sugar roller coaster, of highs and lows. Energy is gradual and sustained over time. Having complex carbohydrates in supplement form, can ensure you have enough glycogen stored, to get through grueling WODs, or competitions, with more sustained energy and less muscle fatigue.

RELATED ARTICLE Post Workout Carbs: Should You Take A Carb Supplement? These four ingredients provide the long-lasting and sustained energy your body needs to fuel performance and optimize recovery.

Glycogen is the main fuel source for normal brain function and provides your body with energy, by generating adenosine triphosphate ATP. Complex carb supplements will help prolong exercise performance and fuel muscle endurance.

Your body naturally depletes glycogen stores during intense physical training and is the main factor in the onset of fatigue. Numerous clinical studies have proven that prolonged exercise correlates with low glycogen muscle content [ R ].

During intense, intermittent exercise, and throughout prolonged physical activity, glucose is oxidized through aerobic and anaerobic exercise to produce ATP, which is required for muscle contraction.

Glycogen is depleted at the rate of physical activity. As a result, high-intensity training will deplete glycogen stores quicker, than moderate-intensity exercise [ R ]. As you know, high-intensity exercise will deplete glycogen stores.

Studies have shown that Glycogen repletion immediately after exercise, paired with protein will induce greater changes in muscle mass as well as promote faster muscle recovery [ R ]. When it comes to building muscle protein gets all the glory. Getting the proper and adequate amounts of essential amino acids from protein and glycogen from carbohydrates is crucial for post-workout nutrition, in order to replenish and initiate the repair process to optimize your training and build more muscle.

Clinical studies have shown that including carbohydrates and protein together into your post-workout nutrition has the greatest benefits on performance optimization and muscle growth [ R ].

RELATED ARTICLE Post Workout Nutrition: What Should I Eat After My Workout For The Best Results? Maltodextrin is made from rice, potato starch, or wheat, yet is usually manufactured from genetically modified GMO corn. Maltodextrin is very high on the Glyemic Index, therefore Athletes with diabetes should be pay particularly close attention, if and when introducing this type of supplement within their supplement regimen.

Supplements like maltodextrin are considered a suboptimal source of nutrition and have no nutritional value. Yet, despite the negative drawbacks of maltodextrin, it can provide the quick burst of energy you need on race day. As a sports supplement, Maltodextrin is used for an energy boost, weight gainer, or for nutrient transport regarding post-workout recovery when combined with protein.

Endurance athletes such as triathletes, often use energy gels or wafers made with maltodextrin to fuel intense exercise activity on race day. This type of supplement is used in addition to complex carbohydrates, to increase glycogen stores for energy reserves and muscle fuel.

RELATED ARTICLE Carb Loading: The Best Strategy For Endurance Athletes To Crush The Competition. Dextrose is also made from modified corn starch and is chemically identical to glucose or sugar.

Like we talked about earlier, when blood sugar levels rise, your body releases large amount of insulin dispel blood sugar from the bloodstream. This can have a negative impact on performance, since it can leave you feeling lethargic and fatigued, followed by an energy crash.

Waxy maize is a slow-digesting carbohydrate, made from various sources such as rice, barley, and corn. Waxy maize is specifically classified as a starch.

Yet despite this classification as a slower digesting carbohydrate source, several studies have shown that waxy maize provides no better performance outcomes than dextrose or maltodextrin [ R ].

Cyclic Dextrin also referred to, as Highly Branched Cluster Dextrin HBCD is a type of high-molecular-weight maltodextrin. Dextrins are produced from applying a branching enzyme to cornstarch. The branching enzyme works on the joint of the cluster structure of amylopectin and degrades it by cyclization [ R ].

In addition to being used as a sports performance product, HBCD is also used as a taste masking improver and a spray drying aid. Cluster Dextrin, like other carb supplements such as dextrose and maltodextrin are meant to provide fast-acting energy, for intense periods of exercise.

Studies show that cluster dextrin provides the same performance outcomes as other carbohydrate supplements, despite its huge price tag. Fast absorption is often regarded as a positive benefit to endurance athletes so that they can retain a quick rush of energy during training and competition.

Manufacturers of HBCD claim that its increased molecular weight and decreased osmolarity due to its unique branched structure causes it to be digested and absorbed rapidly and sent to muscle tissue quickly.

That sounds great, however, clinical studies suggest that HBCD actually hangs around in the stomach longer than other, far cheaper carb supplements [ R ]. Not only that but when tested against both maltodextrin and glucose, HBCD showed no differences in perceived exertion and produced no additional blood glucose for glycogen replenishment.

Karbolyn is a homopolysaccharide derived from potato, rice, and corn. Manufacturers claim that Karbolyn is absorbed like a simple sugar, but without the typical crash associated with other simple carbohydrate supplements, providing long-lasting sustained energy levels.

Karbolyn was created for the specific purpose of carb loading. It was designed to give elite or endurance athletes a more optimized way of improving glycogen stores. Karbolyn passes through the digestive tract rapidly, acting like a pump pulling water and nutrients along with it.

Although the benefits of rapid absorption and long-lasting sustained energy sound good, unfortunately, there are no clinical studies that show that Karbolyn is a superior ergogenic aid, or that it provides better performance outcomes to coincide with manufacturer claims.

Now that you know the differences between simple and complex carbohydrates, and how carbohydrates work, the question is, should you take a carb supplement?

According to clinical research regarding muscle glycogen synthesis, for optimal training performance, muscle glycogen stores must be replenished on a daily basis. For the average endurance athlete, a daily carbohydrate consumption of to g is required.

For the average workerouter, carb supplements may not be necessary. Adding a carbohydrate supplement depends on your training, training intensity, duration, and nutrition protocol. Complex carbohydrates are easily digested and provide a slow release of insulin, helping with performance and body composition as compared to simple carbs [ R ].

Carbohydrate supplements can help you meet your daily macros with a clean source of carbs so you stay on track and build more muscle mass and strength. Protein is the superstar macronutrient when it comes to building muscle mass.

But without an adequate amount of complex carbohydrates, your body won't be able to adequately repair and rebuild muscle mass, deriving suboptimal results. Carb supplements such as HBCD, waxy maize, maltodextrin, and dextrose have no clinical evidence showing that they increase human performance when tested against other natural carb supplements.

The other problem with most carb supplements is that they increase blood glucose levels and spike insulin production, which increases energy levels, followed by a rapid dip, similar to a roller coaster, and causes an energy crash and fatigue. We believe that everyone can optimize not only their athletic performance but their human potential.

The way we believe we can optimize performance is through transparency, clinically effective doses, and clinically proven ingredients with evidence-based outcomes. We provide the nutrients you need to power your active lifestyle. Goodpaster BH, Costill DL, Fink WJ, Trappe TA, Jozsi AC, Starling RD, Trappe SW.

The effects of pre-exercise starch ingestion on endurance performance. Int J Sports Med. Takahashi, Yumiko et al. Sedlock DA.

The latest on carbohydrate loading: a practical approach. Curr Sports Med Rep. Hawley JA, Schabort EJ, Noakes TD, Dennis SC. Carbohydrate-loading and exercise performance. An update. Sports Med. Åkermark, C.

Diet and muscle glycogen concentration in relation to physical performance in swedish elite ice hockey players. International Journal of Sport Nutrition and Exercise Metabolism, 6 3 , Retrieved from SCOPUS database. Burke, L. Nutrition strategies for the marathon: Fuel for training and racing.

Sports Medicine, 37 , Chen, Y. Effect of CHO loading patterns on running performance. International Journal of Sports Medicine, 29 7 , Hatfield, D. The effects of carbohydrate loading on repetitive jump squat power performance. Journal of Strength and Conditioning Research, 20 1 , Friedman JE, Neufer PD, Dohm GL.

Regulation of glycogen resynthesis following exercise. Dietary considerations. Adeva-Andany, María M et al. Webber, Joel, and Mike Zimmerman. Rodale, Liquid meal supplements may also be appropriate, particularly for athletes who suffer from pre-event nerves.

For athletes involved in events lasting less than 60 minutes in duration, a mouth rinse with a carbohydrate beverage may be sufficient to help improve performance. Benefits of this strategy appear to relate to effects on the brain and central nervous system.

During exercise lasting more than 60 minutes, an intake of carbohydrate is required to top up blood glucose levels and delay fatigue. Current recommendations suggest 30 to 60 g of carbohydrate is sufficient, and can be in the form of lollies, sports gels, sports drinks, low-fat muesli and sports bars or sandwiches with white bread.

It is important to start your intake early in exercise and to consume regular amounts throughout the exercise period. It is also important to consume regular fluid during prolonged exercise to avoid dehydration. Sports drinks, diluted fruit juice and water are suitable choices.

For people exercising for more than 4 hours, up to 90 grams of carbohydrate per hour is recommended. Carbohydrate foods and fluids should be consumed after exercise, particularly in the first one to 2 hours after exercise.

While consuming sufficient total carbohydrate post-exercise is important, the type of carbohydrate source might also be important, particularly if a second training session or event will occur less than 8 hours later. In these situations, athletes should choose carbohydrate sources with a high GI for example white bread, white rice, white potatoes in the first half hour or so after exercise.

This should be continued until the normal meal pattern resumes. Since most athletes develop a fluid deficit during exercise, replenishment of fluids post-exercise is also a very important consideration for optimal recovery. It is recommended that athletes consume 1. Protein is an important part of a training diet and plays a key role in post-exercise recovery and repair.

Protein needs are generally met and often exceeded by most athletes who consume sufficient energy in their diet. The amount of protein recommended for sporting people is only slightly higher than that recommended for the general public.

For athletes interested in increasing lean mass or muscle protein synthesis, consumption of a high-quality protein source such as whey protein or milk containing around 20 to 25 g protein in close proximity to exercise for example, within the period immediately to 2 hours after exercise may be beneficial.

As a general approach to achieving optimal protein intakes, it is suggested to space out protein intake fairly evenly over the course of a day, for instance around 25 to 30 g protein every 3 to 5 hours, including as part of regular meals. There is currently a lack of evidence to show that protein supplements directly improve athletic performance.

Therefore, for most athletes, additional protein supplements are unlikely to improve sport performance. A well-planned diet will meet your vitamin and mineral needs. Supplements will only be of any benefit if your diet is inadequate or you have a diagnosed deficiency, such as an iron or calcium deficiency.

There is no evidence that extra doses of vitamins improve sporting performance. Nutritional supplements can be found in pill, tablet, capsule, powder or liquid form, and cover a broad range of products including:. Before using supplements, you should consider what else you can do to improve your sporting performance — diet, training and lifestyle changes are all more proven and cost effective ways to improve your performance.

Relatively few supplements that claim performance benefits are supported by sound scientific evidence. Use of vitamin and mineral supplements is also potentially dangerous.

Supplements should not be taken without the advice of a qualified health professional. The ethical use of sports supplements is a personal choice by athletes, and it remains controversial.

If taking supplements, you are also at risk of committing an anti-doping rule violation no matter what level of sport you play.

Dehydration can impair athletic performance and, in extreme cases, may lead to collapse and even death. Drinking plenty of fluids before, during and after exercise is very important. Fluid intake is particularly important for events lasting more than 60 minutes, of high intensity or in warm conditions.

Water is a suitable drink, but sports drinks may be required, especially in endurance events or warm climates. Sports drinks contain some sodium, which helps absorption. While insufficient hydration is a problem for many athletes, excess hydration may also be potentially dangerous.

In rare cases, athletes might consume excessive amounts of fluids that dilute the blood too much, causing a low blood concentration of sodium.

This condition is called hyponatraemia, which can potentially lead to seizures, collapse, coma or even death if not treated appropriately. Consuming fluids at a level of to ml per hour of exercise might be a suitable starting point to avoid dehydration and hyponatraemia, although intake should ideally be customised to individual athletes, considering variable factors such as climate, sweat rates and tolerance.

This page has been produced in consultation with and approved by:. Content on this website is provided for information purposes only. Information about a therapy, service, product or treatment does not in any way endorse or support such therapy, service, product or treatment and is not intended to replace advice from your doctor or other registered health professional.

The information and materials contained on this website are not intended to constitute a comprehensive guide concerning all aspects of the therapy, product or treatment described on the website. All users are urged to always seek advice from a registered health care professional for diagnosis and answers to their medical questions and to ascertain whether the particular therapy, service, product or treatment described on the website is suitable in their circumstances.

The State of Victoria and the Department of Health shall not bear any liability for reliance by any user on the materials contained on this website. Skip to main content. Healthy eating. Home Healthy eating. Sporting performance and food. Actions for this page Listen Print.

Summary Read the full fact sheet. On this page. Nutrition and exercise The link between good health and good nutrition is well established.

Numerous studies have shown that ingesting carbohydrate in the form of a drink can improve exercise performance by maintaining blood glucose levels and sparing endogenous glycogen stores.

The effectiveness of carbohydrate gels or jellybeans in improving endurance performance has not been examined. On 4 separate days and hr after a standardized meal, 16 male 8; There is currently a lack of evidence to show that protein supplements directly improve athletic performance.

Therefore, for most athletes, additional protein supplements are unlikely to improve sport performance. A well-planned diet will meet your vitamin and mineral needs. Supplements will only be of any benefit if your diet is inadequate or you have a diagnosed deficiency, such as an iron or calcium deficiency.

There is no evidence that extra doses of vitamins improve sporting performance. Nutritional supplements can be found in pill, tablet, capsule, powder or liquid form, and cover a broad range of products including:.

Before using supplements, you should consider what else you can do to improve your sporting performance — diet, training and lifestyle changes are all more proven and cost effective ways to improve your performance.

Relatively few supplements that claim performance benefits are supported by sound scientific evidence. Use of vitamin and mineral supplements is also potentially dangerous.

Supplements should not be taken without the advice of a qualified health professional. The ethical use of sports supplements is a personal choice by athletes, and it remains controversial.

If taking supplements, you are also at risk of committing an anti-doping rule violation no matter what level of sport you play. Dehydration can impair athletic performance and, in extreme cases, may lead to collapse and even death.

Drinking plenty of fluids before, during and after exercise is very important. Fluid intake is particularly important for events lasting more than 60 minutes, of high intensity or in warm conditions.

Water is a suitable drink, but sports drinks may be required, especially in endurance events or warm climates. Sports drinks contain some sodium, which helps absorption.

While insufficient hydration is a problem for many athletes, excess hydration may also be potentially dangerous. In rare cases, athletes might consume excessive amounts of fluids that dilute the blood too much, causing a low blood concentration of sodium.

This condition is called hyponatraemia, which can potentially lead to seizures, collapse, coma or even death if not treated appropriately. Consuming fluids at a level of to ml per hour of exercise might be a suitable starting point to avoid dehydration and hyponatraemia, although intake should ideally be customised to individual athletes, considering variable factors such as climate, sweat rates and tolerance.

This page has been produced in consultation with and approved by:. Content on this website is provided for information purposes only. Information about a therapy, service, product or treatment does not in any way endorse or support such therapy, service, product or treatment and is not intended to replace advice from your doctor or other registered health professional.

The information and materials contained on this website are not intended to constitute a comprehensive guide concerning all aspects of the therapy, product or treatment described on the website. All users are urged to always seek advice from a registered health care professional for diagnosis and answers to their medical questions and to ascertain whether the particular therapy, service, product or treatment described on the website is suitable in their circumstances.

The State of Victoria and the Department of Health shall not bear any liability for reliance by any user on the materials contained on this website. Skip to main content. Healthy eating. Home Healthy eating. Sporting performance and food. Actions for this page Listen Print. Summary Read the full fact sheet.

On this page. Nutrition and exercise The link between good health and good nutrition is well established. Daily training diet requirements The basic training diet should be sufficient to: provide enough energy and nutrients to meet the demands of training and exercise enhance adaptation and recovery between training sessions include a wide variety of foods like wholegrain breads and cereals , vegetables particularly leafy green varieties , fruit , lean meat and low-fat dairy products to enhance long term nutrition habits and behaviours enable the athlete to achieve optimal body weight and body fat levels for performance provide adequate fluids to ensure maximum hydration before, during and after exercise promote the short and long-term health of athletes.

They are particularly important for athletes and bodybuilders, as they help to replenish glycogen stores in the muscles, which can be depleted during intense training sessions.

There are a few different types of carbohydrate powders that are commonly used for muscle building and athletic performance. Some examples include maltodextrin, dextrose, Highly Branched Cyclic Dextrin HBCD , and waxy maize. These types of carbohydrate powders are often quickly absorbed by the body and can help to increase energy levels and improve endurance.

Just because something is expensive does not mean it will offer the best results, and vice versa. You should decide what you are looking to gain from your purchase and which ingredients can be the most helpful before picking which brand to go with.

One thing to consider when deciding which carb supplement to buy is if you are in a carbohydrate deficit. If that is the case, you may want to look at one of the options on this list that offers the most carbs per serving, or pair that powder with more carbs from sweet potatoes and other whole foods.

Budget is typically a pretty big consideration for most people. Decide how much you are willing to spend on a carb supplement, and no matter your budget, you can find a high-quality pick on this list to meet your needs.

Nobody wants a product that is chalky or makes them regret their purchase with each gulp. Carbohydrates are one of the most essential macronutrients that you need on a daily basis. They are your main source of energy, and carb supplements are a great option for anyone who is in a deficiency or is looking to replace what they burn while exercising.

No matter what side of the spectrum you find yourself on, you likely will not regret your decision to add more carbs to your diet, and you may even see yourself finally reaching those goals you set in the gym. This list is full of great options for both beginner- and expert-level athletes looking to get that added boost of carbs throughout their day.

Be sure to consider your budget, goals, and flavor preferences before hitting the market. After that, rest assured that this list can help you find the best option for you. Carb supplements can help provide more energy to exercise for extended periods of time, replenish lost glycogen from your workouts, and even help fill gaps in your diet if you have a carbohydrate deficiency.

No matter what you may read, carbs alone are not going to make you gain weight. You gain weight from being in a caloric surplus. It all boils down to what your body reacts to best.

However, Cluster Dextrin can be considered one of the best absorbed carb supplements if you are concerned with digestion or need a carb supplement that can potentially process through your body quicker. Carb supplements range in price. We think Xwerks Motion is a delicious carb supplement with potent ingredients, making it our overall top pick.

The type of carbohydrate in this formula — cluster dextrin — is abundant at 25g per serving, which may be superior for long-lasting energy.

Since moving to New York City in he's been writing on health and fitness full time for outlets like BarBend, Men's Health, VICE, and Popular Science. View All Articles.

BarBend is an independent website. The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization.

BarBend is the Official Media Partner of USA Weightlifting. Skip to primary navigation Skip to main content Skip to primary sidebar Roundups. We receive free products and receive commissions through our links. See disclosures page. Top Carb Supplements Carb Supplement Benefits How We Picked Carb Supplement Prices What to Consider.

Xwerks Motion Carb Supplement. Shop Xwerks. Transparent Labs Carb Powder. Shop Transparent Labs. Post JYM Fast-Digesting Carb. Shop Amazon. NOW Sports Nutrition Wazy Maize. Redcon1 Cluster Bomb. Nutricost Maltodextrin.

How can carb supplements help? Do carbs make you gain weight? Does it matter what type of carb supplement I take? Having complex carbohydrates in supplement form, can ensure you have enough glycogen stored, to get through grueling WODs, or competitions, with more sustained energy and less muscle fatigue.

RELATED ARTICLE Post Workout Carbs: Should You Take A Carb Supplement? These four ingredients provide the long-lasting and sustained energy your body needs to fuel performance and optimize recovery.

Glycogen is the main fuel source for normal brain function and provides your body with energy, by generating adenosine triphosphate ATP.

Complex carb supplements will help prolong exercise performance and fuel muscle endurance. Your body naturally depletes glycogen stores during intense physical training and is the main factor in the onset of fatigue.

Numerous clinical studies have proven that prolonged exercise correlates with low glycogen muscle content [ R ]. During intense, intermittent exercise, and throughout prolonged physical activity, glucose is oxidized through aerobic and anaerobic exercise to produce ATP, which is required for muscle contraction.

Glycogen is depleted at the rate of physical activity. As a result, high-intensity training will deplete glycogen stores quicker, than moderate-intensity exercise [ R ]. As you know, high-intensity exercise will deplete glycogen stores.

Studies have shown that Glycogen repletion immediately after exercise, paired with protein will induce greater changes in muscle mass as well as promote faster muscle recovery [ R ]. When it comes to building muscle protein gets all the glory.

Getting the proper and adequate amounts of essential amino acids from protein and glycogen from carbohydrates is crucial for post-workout nutrition, in order to replenish and initiate the repair process to optimize your training and build more muscle. Clinical studies have shown that including carbohydrates and protein together into your post-workout nutrition has the greatest benefits on performance optimization and muscle growth [ R ].

RELATED ARTICLE Post Workout Nutrition: What Should I Eat After My Workout For The Best Results? Maltodextrin is made from rice, potato starch, or wheat, yet is usually manufactured from genetically modified GMO corn. Maltodextrin is very high on the Glyemic Index, therefore Athletes with diabetes should be pay particularly close attention, if and when introducing this type of supplement within their supplement regimen.

Supplements like maltodextrin are considered a suboptimal source of nutrition and have no nutritional value. Yet, despite the negative drawbacks of maltodextrin, it can provide the quick burst of energy you need on race day.

As a sports supplement, Maltodextrin is used for an energy boost, weight gainer, or for nutrient transport regarding post-workout recovery when combined with protein.

Endurance athletes such as triathletes, often use energy gels or wafers made with maltodextrin to fuel intense exercise activity on race day. This type of supplement is used in addition to complex carbohydrates, to increase glycogen stores for energy reserves and muscle fuel.

RELATED ARTICLE Carb Loading: The Best Strategy For Endurance Athletes To Crush The Competition. Dextrose is also made from modified corn starch and is chemically identical to glucose or sugar.

Like we talked about earlier, when blood sugar levels rise, your body releases large amount of insulin dispel blood sugar from the bloodstream. This can have a negative impact on performance, since it can leave you feeling lethargic and fatigued, followed by an energy crash.

Waxy maize is a slow-digesting carbohydrate, made from various sources such as rice, barley, and corn. Waxy maize is specifically classified as a starch. Yet despite this classification as a slower digesting carbohydrate source, several studies have shown that waxy maize provides no better performance outcomes than dextrose or maltodextrin [ R ].

Cyclic Dextrin also referred to, as Highly Branched Cluster Dextrin HBCD is a type of high-molecular-weight maltodextrin. Dextrins are produced from applying a branching enzyme to cornstarch.

The branching enzyme works on the joint of the cluster structure of amylopectin and degrades it by cyclization [ R ]. In addition to being used as a sports performance product, HBCD is also used as a taste masking improver and a spray drying aid.

Cluster Dextrin, like other carb supplements such as dextrose and maltodextrin are meant to provide fast-acting energy, for intense periods of exercise. Studies show that cluster dextrin provides the same performance outcomes as other carbohydrate supplements, despite its huge price tag.

Fast absorption is often regarded as a positive benefit to endurance athletes so that they can retain a quick rush of energy during training and competition. Manufacturers of HBCD claim that its increased molecular weight and decreased osmolarity due to its unique branched structure causes it to be digested and absorbed rapidly and sent to muscle tissue quickly.

That sounds great, however, clinical studies suggest that HBCD actually hangs around in the stomach longer than other, far cheaper carb supplements [ R ].

Not only that but when tested against both maltodextrin and glucose, HBCD showed no differences in perceived exertion and produced no additional blood glucose for glycogen replenishment. Karbolyn is a homopolysaccharide derived from potato, rice, and corn.

Manufacturers claim that Karbolyn is absorbed like a simple sugar, but without the typical crash associated with other simple carbohydrate supplements, providing long-lasting sustained energy levels.

Karbolyn was created for the specific purpose of carb loading. It was designed to give elite or endurance athletes a more optimized way of improving glycogen stores. Karbolyn passes through the digestive tract rapidly, acting like a pump pulling water and nutrients along with it.

Although the benefits of rapid absorption and long-lasting sustained energy sound good, unfortunately, there are no clinical studies that show that Karbolyn is a superior ergogenic aid, or that it provides better performance outcomes to coincide with manufacturer claims.

Now that you know the differences between simple and complex carbohydrates, and how carbohydrates work, the question is, should you take a carb supplement? According to clinical research regarding muscle glycogen synthesis, for optimal training performance, muscle glycogen stores must be replenished on a daily basis.

For the average endurance athlete, a daily carbohydrate consumption of to g is required. For the average workerouter, carb supplements may not be necessary. Adding a carbohydrate supplement depends on your training, training intensity, duration, and nutrition protocol.

Complex carbohydrates are easily digested and provide a slow release of insulin, helping with performance and body composition as compared to simple carbs [ R ]. Carbohydrate supplements can help you meet your daily macros with a clean source of carbs so you stay on track and build more muscle mass and strength.

Protein is the superstar macronutrient when it comes to building muscle mass. But without an adequate amount of complex carbohydrates, your body won't be able to adequately repair and rebuild muscle mass, deriving suboptimal results.

Carb supplements such as HBCD, waxy maize, maltodextrin, and dextrose have no clinical evidence showing that they increase human performance when tested against other natural carb supplements.

The other problem with most carb supplements is that they increase blood glucose levels and spike insulin production, which increases energy levels, followed by a rapid dip, similar to a roller coaster, and causes an energy crash and fatigue.

We believe that everyone can optimize not only their athletic performance but their human potential. The way we believe we can optimize performance is through transparency, clinically effective doses, and clinically proven ingredients with evidence-based outcomes.

We provide the nutrients you need to power your active lifestyle. Goodpaster BH, Costill DL, Fink WJ, Trappe TA, Jozsi AC, Starling RD, Trappe SW. The effects of pre-exercise starch ingestion on endurance performance.

Int J Sports Med. Takahashi, Yumiko et al. Sedlock DA. The latest on carbohydrate loading: a practical approach. Curr Sports Med Rep. Hawley JA, Schabort EJ, Noakes TD, Dennis SC.

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