Please Scroll Down to See Forums Below Ok I am learning this stuff so please be patient. In reading about dextrose vs. maltodextrin for replenishing muscle stores it seems by some of the posts I have read that dextrose fills up your muscle stores. I am a firefighter and I am part of a relay team. We compete in different areas around the states and I have a question on filling up muscle stores immediately after we run the relay. We run a premliminary heat to place. After all the relay teams run there is a 1-2 hour wait before we run the final heats. The first event in the relay is where a firefighter wearing full gear runs up 5 flights of stairs. It doesnt take too many runs like that to tax the person doing that event. Ok heres the question. Would it be beneficial for that person to take in 100 grams of dextrose plus 5 grams of creatine? Would that allow him to feel less tired to run the next race? How long would it be before the dextrose and creatine would actually refill his stores? I am looking for a way to help this guy to be competitive for the following races. Any other suggestions would be appreciated. RD
How Quick?
- Thread starter rdhdfmn
- Start date
well first i dont think creatine would help restore glycogen stores at any faster a pace without it, as far as dextrose it enters the bloodstream rather quickly and will cause a big insulin spike which will in turn shuttle the glucose to glycogen stores, so 2 hours later fora race they would be restored, though if the next race isnt till 2 hours later wouldnt a complex carb be proper in that it would be digesting around the tiem of the next race thus provide energy during the race?? im not sure aobut this, anyone else's opioin.?
plornive
New member
Dextrose and maltodextrin have similar GIs. They should be mixed and consumed post-wo. Creatine may actually help glycogen synthesis and may help performance 2 hours later, although I would *test* it first to see how your body reacts to it. You may feel it slows you down cardiovascularly and makes you retain water and cramp. If blood sugar decreased before the next race, more maltodextrin could be consumed. I believe dextrose will raise insulin faster than maltodextrin, so maltodextrin should be used. It has a GI nearly identical to dextrose, yet does not spike insulin so much which would hinder race performance.
Test your amounts first. Try 25g maltodextrin 25g dextrose after the race and more maltodextrin before the next relay. Also, try some glycerol with a ton of water. This helps me.
Test your amounts first. Try 25g maltodextrin 25g dextrose after the race and more maltodextrin before the next relay. Also, try some glycerol with a ton of water. This helps me.
FitnessFrk
New member
you do not want to use high GI/GR carbs during an athletic event. eat some complex carbs during your break for sustained energy.
Thanks for the replies guys..but
Dont you try to take in high GI carbs after you workout? then why wouldnt you want to take them at an athletic event? I dont really know the answer but I would think from what I read that that would be the fastest way. Why do the athletes drink gatorade? And about the creatine I read somewhere that creatine only gives you about 30 seconds of extra energy when used in an explosive manner. I was thinking that adding the creatine to the dextrose would refuel he creatine that was depleted. Thanks again for the replies. RD
Dont you try to take in high GI carbs after you workout? then why wouldnt you want to take them at an athletic event? I dont really know the answer but I would think from what I read that that would be the fastest way. Why do the athletes drink gatorade? And about the creatine I read somewhere that creatine only gives you about 30 seconds of extra energy when used in an explosive manner. I was thinking that adding the creatine to the dextrose would refuel he creatine that was depleted. Thanks again for the replies. RD
