By Gabe Sanders Ph.D., NSCA-CSCS
Carbohydrates often get a bad reputation in the news as they can be associated with weight gain, which is not entirely true and is very misleading. Indeed, as people get older, we do not need to ingest as many carbohydrates on a day-to-day basis. Many adults in the United States over-consume carbohydrates, especially processed carbohydrates.
However, if you are an athlete, at any age, or if you engage in a lot of exercise and physical activity, consuming carbohydrates is essential to provide you with energy and help you maintain the muscle mass you have worked so hard to attain. Carbohydrates are an energy source that is used up during and after exercise to prevent your body from breaking down muscle tissue that would be converted to energy.
When do you need HBCD?
Interestingly, a relatively new type of carbohydrate called highly branched cyclic dextrin (HBCD) is gaining popularity in the world of nutrition for athletes. Currently, studies are attempting to investigate if this carbohydrate is a superior nutrient to help provide energy and spare muscle tissue break down after exercise. Some recovery sports drinks now contain HBCD and it may help you recover and fuel up, especially if you are an older adult athlete, marathon runner, or triathlon athlete.
Ingesting HBCD will mostly help when you are in a carbohydrate-depleted state or fatigued from a lot of exercise. For example after a long duration run or long and vigorous exercise session in which you are physically exhausted. Additionally, if you are adequately loaded with carbohydrates, then HBCD may not offer any sort of benefit.
Carbs are not the enemy
In the end, carbohydrates are not the enemy, unless you eat too many of them, do not exercise, and if they are highly processed and sugary forms of carbohydrates. As previously mentioned, carbohydrates in moderation are beneficial. However, athletes at any age training in high volumes and high intensity of running and aerobic training should consume more daily carbohydrates.
If you have questions about your recommended carbohydrate, speak to a nutrition professional to assess your recommended daily allowance.
*For a specific and individualized nutrition eating plan, consult with a registered dietitian/ and or nutrition professional
Article’s Sources
Wilburn, D., Machek, S., & Ismaeel, A. (2021). Highly Branched Cyclic Dextrin and its Ergogenic Effects in Athletes: A Brief Review. Journal of Exercise and Nutrition, 4(3). https://doi.org/10.53520/jen2021.103100
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