All about carbohydrates: sources, effects and timing for sports & everyday life
Whether in a crucial competition, under exam stress, or in your active everyday life – energy is what drives you. Do you sometimes wonder where that energy comes from and what you can do when all your energy reserves are depleted ? Carbohydrates are key to getting your body and mind going . But: Not every carbohydrate source works equally quickly or effectively in every situation. Here you'll learn how different types of carbohydrates work , when to best use which source, and why smart carbohydrate management is crucial not only for professionals but for all active people. Be surprised by fascinating facts and practical tips !
What are carbohydrates and why are they so important to you?
Little in the body functions without carbohydrates: they are the essential nutrient for muscles, brain, metabolism, and even respiration. But what exactly are they? Carbohydrates consist of sugar molecules and are divided into three groups:
● Simple sugars (e.g. dextrose/glucose, fructose)
● Disaccharides (e.g. sucrose, lactose)
● Complex carbohydrates (e.g. starch, maltodextrin)
The body can ultimately only directly utilize simple sugars. All other forms must first be broken down before they can be used as energy.
Glycemic Index: How quickly do carbohydrates take effect?
Have you ever heard of the glycemic index (GI)? It tells you how much a food raises your blood sugar level – and therefore, how quickly the carbohydrates can be used for energy . The GI is always given in comparison to pure glucose (reference value 100): Foods with a high GI (≥70) , such as white bread, instant rice, or dextrose, lead to a rapid rise in blood sugar and can be used quickly. In contrast, foods with a low GI (≤55) , such as lentils, oatmeal, or al dente cooked pasta, ensure a slow, steady rise in blood sugar . are therefore more sustainable .
Fun fact: The glycemic index (GI) of potatoes varies greatly depending on the preparation method . While boiled potatoes in their skins have a moderate GI, mashed potatoes have a significantly higher value. This is due to the mechanical breakdown and the resulting increased digestibility of the starch, which is accelerated in mashed potatoes by the breakdown of cell structures. Additionally, factors such as ripeness , degree of processing , and the combination with other nutrients (e.g., fat or protein) play a role in the carbohydrate index.
Fast, short-chain vs. slow, long-chain carbohydrates
So, not all carbohydrates are created equal : some can be used directly, while others have a longer-lasting or delayed effect. But how do you find out what you need and when?
● Fast carbohydrates (short-chain, high glycemic index): These enter the bloodstream quickly and can be used immediately for energy supply.
→ Examples: Dextrose, table sugar, white bread, sweet drinks
● Slow-release carbohydrates (long-chain, low glycemic index): These are digested more slowly, and the energy supply from them takes longer.
→ Examples: Whole grain products, legumes, oatmeal, pasta (al dente)
The timing of intake and the type of carbohydrates make all the difference – this is how you can specifically avoid performance slumps! In padel tennis, for example, a quick dextrose cube is ideal during breaks in play , while in the morning before the match you can eat a porridge breakfast with oatmeal that will provide you with energy for hours.
A comparison of the most important types of carbohydrates
Each carbohydrate source has its own effect. Here you'll find an overview of the most important types – with their special characteristics and uses .
Dextrose (glucose): Simple sugar, enters the bloodstream almost immediately – perfect in any situation where you need fast carbohydrates.
● Ideal for immediate carbohydrate supply
● Typical sources:
Dextrose cubes , dextrose drinks , energy gums*
Fructose (fruit sugar): a simple sugar, absorbed more slowly than glucose – in combination with glucose, carbohydrate absorption per hour can be increased.
● Important for very long endurance activities
● Typical sources: fruit, honey, some energy bars
Sucrose (table sugar): Disaccharide made up of glucose and fructose
● Medium recording speed
● Typical sources: sweets, some bars and sports gels
Maltodextrin: Polysaccharide, medium-chain
● Ideal during and after intense exertion, e.g. marathons or cycling.
● Typical sources: Long Distance Gel °, Recovery Drinks°
Every carbohydrate source has its advantages – and when used at the right moment, you can specifically control your performance ! For example, endurance athletes often rely on dextrose or maltodextrin during exercise.
When does your body need which carbohydrates?
Whether in competition, training, or everyday life – your carbohydrate needs vary depending on the situation. Here's how you can manage your energy supply:
Before sports:
● Goal: To replenish glycogen stores
● Suitable: Slow-release carbohydrates (e.g., whole-grain bread, rice, pasta) approximately 2-4 hours before the start.
● Tip: Shortly before the start, small amounts of fast-acting carbohydrates like dextrose are beneficial.
During sports:
● Goal: Continuous carbohydrate intake, delaying depletion of glycogen stores
● Suitable for: Fast-acting carbohydrates (dextrose, fructose combinations) and complex carbohydrates (maltodextrin)
● Tip: Especially during endurance activities lasting longer than 60 minutes, consume small portions regularly (e.g., via gels , drinks ).
Short break from running? Perfect time for some quick carbohydrates!
After sports:
● Goal: To quickly replenish glycogen stores and promote regeneration
● Suitable: Fast-acting carbohydrates (dextrose) or complex carbohydrates (maltodextrin) directly after exercise
● Tip: Combine carbohydrates with protein for optimal muscle regeneration – for example with our Recovery Drink° .
In everyday life and during mental performance:
● Goal: To provide the brain with the necessary nutrients
● Suitable: Fast-acting carbohydrates when needed (e.g., dextrose cubes during exams), otherwise a balanced mixed diet.
● Tip: For longer-term activities, opt for fiber-rich, slowly digestible carbohydrates.
With the right timing and a good, suitable source of carbohydrates, you'll be perfectly equipped in any situation!
Carbohydrates and muscle building: The perfect duo
Not only endurance athletes benefit from carbohydrates – strength athletes do too. And they are indispensable for muscle building in general: They serve as the primary energy source during exercise and thus protect against catabolic (muscle-wasting) processes by replenishing the muscles' glycogen stores. A balanced glycogen level prevents the body from resorting to muscle protein as an "emergency fuel" in times of energy deficit – a mechanism that is particularly relevant during intense exertion or insufficient calorie intake. Therefore, carbohydrates belong in every nutrition plan for effective muscle building and rapid recovery – a mix of fast-acting carbohydrates and protein. It is perfect for recovery after sports.
Carbohydrate requirements: How much do you really need during sports and in everyday life?
How many carbohydrates are optimal? The answer depends on your activity level , your goal , and your life situation .
● For recreational athletes: approx. 5-7 g of carbohydrates per kg of body weight per day
● During intense exertion (e.g., marathon training): up to 12 g per kg of body weight per day
● For normal brain function, the EU recommends at least 130g of carbohydrates daily from all sources.
Your needs are as individual as your daily routine – listen to your body and adjust your intake to your goals! At Dextro Energy* you'll find numerous products that are suitable as good sources of carbohydrates:
● Dextrose cubes and tablets as well as energy bars* with fast-acting dextrose – ideal for the rapid intake of short-chain carbohydrates.
● Isotonic drinks provide you with fast carbohydrates, optimal hydration and essential electrolytes.
● Long Distance Gel° : Perfect for all challenges over 90 minutes, with the mix of dextrose, maltodextrin and isomaltulose – for a more even carbohydrate supply.
● Recovery Drink° : Contains maltodextrin and dextrose – ideal for longer periods of exertion, your regeneration and the rapid replenishment of glycogen stores.
● Energy Gums* : Handy, practical, simply delicious. The gums fit in any pocket and provide you with fast-acting carbohydrates, minerals, and more.
● Fuel* : With dextrose and maltodextrin plus 10 vitamins for your everyday life.
Whether for your endurance training or optimal recovery : Try different products to find out what enhances your daily life and your sport. Discover our range now and switch your Dextro Mode ON!
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* contains carbohydrates
° in LONG DISTANCE GEL: Magnesium contributes to the reduction of tiredness and fatigue.
° in RECOVERY DRINK: Proteins contribute to an increase and maintenance of muscle mass.
A varied, balanced diet and a healthy lifestyle are important.
SOURCES:
● https://www.dge.de/wissenschaft/referenzwerte/kohlenhydrate/
● Kerksick et al. (2018): ISSN exercise & sports nutrition review update: Research & Recommendations
● EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA). Scientific Opinion on Dietary Reference Values for carbohydrates and dietary fiber. EFSA Journal 2010;8(3):1462.
