Carbohydrates are an important macronutrient for bodybuilders and strength athletes as they provide energy for training and to help replenish glycogen stores in muscles following workouts.
With regard to supplements, various carbohydrate powders have long been used in bodybuilding formulas like recovery shakes, meal replacement shakes, mass gainer shakes and as “transport agents” agents in Creatine formulas.
Example of an early 90s Weider Victory Product based on carbohydrates.
Throughout the 90s and 2000s, interest in carbohydrate supplements waned as the focus went to protein formulas, preworkouts and amino acids. The early 2010s saw a short rise in popularity of carbohydrate powders like Vitargo and but it didn’t quite enjoy success owing, mainly, to the heavy price tag and the rise of the “low carb” move.
Lately we have been seeing a resurgence of carbohydrate-based formulas and we can expect the following carbohydrates to take centre stage:
- Maltodextrin: rapid source of glucose to the body. The good thing about Maltodextrin is that it is relatively gentle on the stomach.
- Dextrose: another rapid source but can cause intestinal distress in excess.
- Palatinose: a low-GI sugar that supplies fructose and glucose. I love to formulate with this carbohydrate as it has additional benefits (apetite control, mental function, etc.) More in another article.
- Waxy Maize Starch: a good slow-digesting carbohydrate. The issue is that it tends to thicken drinks.
- Highly-Branched Cyclic Dextrin (HBCD): low-GI carbohydrate that holds a lot of promise. The main issue remains a cost, especially if branded HBCD is used. You can see it in several products, probably underdosed.
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