Should you be taking Carb Powder?
Carbohydrates are the human body’s primary fuel source. Unfortunately, they have been unfairly demonised after the emergence in popularity of low carb diets. When consumed correctly, carbohydrates provide the energy you need to perform impressive physical feats. Carbohydrate powder supplements in particular can take your workout from good to great. The problem is most people aren’t aware these supplements exist or don’t know whether they should be using them. Read below to find out all about carb powders and whether they could be beneficial for you.
What does carb powder do?
During an intense training session, the glycogen stored in your body gets broken down and used for energy. In order to replenish these glycogen stores, you will need to consume carbohydrates. Failure to do so will leave you fatigued and feeling like you’ve hit a wall. This is why you often see runners consuming glucose gels or powerlifters eating sour gummies in between heavy sets. They are doing so to replenish their glycogen stores and get a quick burst of energy.
Who should be taking carb powder?
Although you can consume carbohydrates in the form of food, carb powders are rapidly digested and are useful for those who don't want to consume big meals before training or need a quick hit of fuel during a tough workout. The demographics who would benefit most from this product are endurance athletes and some serious weightlifters. Especially those who exercise for periods lasting 90 minutes or more.
This product isn’t for the average joe completing a cheeky incline walk on the treadmill. Those who consume sufficient carbohydrates throughout the day should have enough glucose to replenish their glycogen levels without supplementation. However if you are a high level athlete, endurance runner or someone who struggles to train on a full stomach, then intra-workout carbohydrate powder could be a great idea.
Benefits of carb powder?
Carbohydrate supplements have a few benefits. Firstly they are convenient. You can carry it with you in your gym bag and easily sip on it during training. Keeping food in your bag might not be as practical as it could go off or attract vermin. These supplements are excellent for those who need quick, hassle free fuel.
Carb powders are also a pure source of straight carbohydrate. Foods on the other hand comes with additional macronutrients, fibre and calories which you may not want half way through an intense workout. If you already consume enough food throughout the day and don’t want to spend more time eating, then a carb powder is an easy way to get more fuel without extra chewing or meal prep.
This study found that volunteers who consumed a dextrin supplement were able to exercise at a higher intensity and even perceived their workout to be easier. The researchers were unsure of the mechanism behind this but even if it is the placebo effect, perceiving your workout to be easier is never a bad thing.
Some products also contain electrolytes which will help you maintain hydration levels. It is important to keep up your water intake when training hard. Dehydration is especially risky for those who tend to sweat profusely. Drinking an intra-workout carbohydrate powder with electrolytes can help regulate your pH levels and help your muscles function the way they should.
How much do I take?
The perfect dose to take will depend on the person and the product. Some researchers recommend 30-60 grams of carbohydrate if you are working out for 1-2 hours. However the amount of glycogen lost will depend on the intensity of the workout and your individual characteristics.
Most products will have a recommended serving size on the label. Start with the suggested dose and assess how you feel. If your energy levels are good then stick with that amount. However if you find that a higher dose has a better effect on your energy then go for that instead. The method of trial and error is the best way to find what works for you. Also for those who want a hit of carbohydrates without excessively spiking blood sugar, PEScience have a maltodextrin free product called VersaCARB that provides you with sustained energy and won’t leave you feeling bloated.
Conclusion
If you need a convenient source of carbohydrates either before, during or straight after intense exercise then a carb powder might be an ideal supplement to have in your arsenal. Make sure to do your research and find out what amount of carbohydrate works for you. This supplement could be just the change you need to hit the gas pedal and take your workout to the next level.
