All about rapidly available carbohydrates
Quickly available carbohydrates for your body
Fast-acting carbohydrates provide the crucial boost you need most. Whether during sports, at the office, or during other intense periods – these short-chain sugar compounds enter the bloodstream within minutes, supplying your brain and muscles . But what exactly can this type of carbohydrate do for us, how does it work , and why do so many athletes swear by it?
What are fast-acting carbohydrates and how do they work?
Fast-acting carbohydrates are simple sugars (monosaccharides like glucose and fructose) or short-chain compounds like maltodextrin, which your body can process within 5 to 15 minutes. While complex carbohydrates first need to be broken down into their individual components by digestive enzymes , fast-acting carbohydrates pass directly through the intestinal wall into the bloodstream . From there, they reach the brain and muscles within minutes, are immediately used , or stored as glycogen (muscles and liver).
Replenishing glycogen stores: The role of glycogen in energy metabolism
Glycogen is the storage form of glucose in the body and is primarily stored in the liver and muscles. It serves as an energy reserve that is activated during physical or mental exertion. When needed, for example during exercise, the body releases glucose from its glycogen stores. If glycogen stores are insufficiently replenished, blood sugar levels can drop . This initially affects concentration and performance —especially during intense exercise. Carbohydrates help replenish glycogen stores when a total of 4 g of carbohydrates per kg of body weight is consumed in several portions within 4 to 6 hours after intense training.<sup> 1 </sup>
Fast, faster, fastest: The glycemic index for carbohydrates
The glycemic index (GI) is a helpful tool for better understanding the effects of carbohydrates – especially in relation to blood sugar levels. It indicates how much and how quickly a food raises blood sugar . The scale ranges from 0 to 100, with pure glucose at the maximum value of 100 serving as the reference.
● High GI: ≥ 70 (Cornflakes: 81, White bread: 70)
● Average GI: 56–69 (wholemeal bread, basmati rice)
● Low GI: ≤ 55 (oatmeal, lentils)
The higher the GI, the faster your blood sugar rises – this is ideal for situations where you need a quick energy boost . If the GI is lower , thesugar is absorbed into the bloodstream more slowly . This also has its advantages: your glycogen levels remain stable for longer , and you feel fuller. If you'd like to learn more about the glycemic index of individual foods and a glycemic diet, you can find them listed in the glycemic index table here.
Intense exertion demands fast-acting carbohydrates – available in drink form with Dextro Energy*!
When are rapidly digestible carbohydrates particularly useful?
Whether in sports or mental challenges : The right intake of fast-acting carbohydrates at the right time helps to avoid shortages and to specifically support both body and mind.
In sports and during physical exertion , fast-acting carbohydrates are a practical and important tool for endurance athletes and active people: During longer training sessions or competitions, glycogen stores continuously decrease. Easily digestible carbohydrates are particularly suitable for endurance and team sports , tennis, or even at the gym when you want to give it your all. At Dextro Energy* you'll find, among other things:
● Liquid Gels – Liquid carbohydrates with added caffeine or sodium
● Dextrose Drinks – Liquid dextrose with added vitamins
During mental work and periods of concentration
The brain consumes approximately one- fifth of the body's total glucose requirement – and even more during intensive learning or work phases . The practical, compact packaging of many Dextro Energy* products makes them the ideal companion forthe office , lecture hall, or home office.
● Fuel* – delicious dextrose tablets with vitamins
● Energy Gums* – Fruit gummies with carbohydrates, vitamins and sometimes caffeine
The optimal dosage and use of rapidly available carbohydrates
Fast-acting carbohydrates are quickly absorbed by the body. Therefore, the timing of their intake can play an important role – for example , before or during intense physical or mental exertion. Depending on the situation and your individual needs, you can also pay attention to the approximate effect of rapidly digestible carbohydrates to use them strategically.
The following time estimates are for general guidance only:
● Onset of effect: after approximately 5–10 minutes
● Maximum effect: after about 60 minutes
● Duration of effect: approximately 1–2 hours
Depending on the situation, the medication can be taken preventively or reactively . There are different dosage strategies , such as the following:
● Before sports , studying or mental exertion → Take before starting, approximately 15 to 30 minutes beforehand: This way, the glycogen stores are replenished at the right moment.
● During physical exertion or long sessions → a possible intake would be, for example, every 30–60 minutes, depending on duration, intensity and individual needs.
Are you looking for carbohydrates that can have a longer duration of action ? Then take a look at our endurance products and discover, for example, the Long Distance Gel .
When speed matters, fast carbohydrates count.
The absorption of fast-acting carbohydrates is therefore a roughly predictable process : the onset, peak, and breakdown of their effects can at least be roughly forecast. And now that you know how they work, you can try them out directly in your next workout or exam. Whether as part of your sports routine, in your daily work life, or for your mental focus – you decide what works best for you and when and how you want to use fast-acting carbohydrates to your advantage .
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* contains carbohydrates
Magnesium contributes to the reduction of tiredness and fatigue.
1 Carbohydrates contribute to the restoration of normal muscle function (contraction) after very intense and/or very long physical activity that leads to exhaustion of the muscles and glycogen stores in the skeletal muscles.
The positive effect is achieved by consuming a total of 4 g of carbohydrates per kg of body weight from all sources in individual doses within the first 4 hours and at the latest 6 hours after the end of very intense and/or very long physical activity that leads to the exhaustion of the muscles and the glycogen stores in the skeletal muscles.
2. Consuming foods containing other types of sugar (isomaltulose) instead of sugar results in a less pronounced rise in blood sugar levels after consumption than when consuming sugary foods.
A varied, balanced diet and a healthy lifestyle are important.
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Sources
https://pmc.ncbi.nlm.nih.gov/articles/PMC3900881/
https://hms.harvard.edu/news-events/publications-archive/brain/sugar-brain
https://www.dkv.com/downloads/Tabelle-glykaemischer-Index.pdf
https://pmc.ncbi.nlm.nih.gov/articles/PMC7305087/
https://pubmed.ncbi.nlm.nih.gov/11495663/
