One of the newer supplements that seems to be becoming popular in strength training and sports performance is highly branched cyclic dextrin (HBCD). This carbohydrate source has become a preferred source for hard training individuals due to the gastric empting rate and the fact that it doesn’t spike the blood insulin response. Below I will discuss its use, and why HBCD (found in Super Carb) might be one of the best supplements that you aren’t taking.
Highly branched cyclic dextrin is primarily used for those that have hard, intense training sessions. This carbohydrate source has many benefits compared to others such as dextrose, waxy maize, and others. In a research study by Takii et al., mice that were given HBCD 10 minutes after starting swimming were able to swim significantly longer than those that had ingested water or a glucose solution . Some things that were noticed was that these mice also had a lower rise in blood glucose levels and had a gastric emptying rate faster than the glucose solution. What this means is, that when HBCD was taken, the absorption rate was faster and there was less of an insulin spike. All excellent things for those during hard training sessions.
Now that we got some of that science stuff out of the way, let’s break down how Super Carb could actually benefit you and your training!
Given the research mentioned above, Super Carb is going to be best used during training, rather than prior or after. Before training we typically want a slower digesting carbohydrate source about 30-60 minutes prior to hitting the gym. This will give us ample energy to get the session started and have glucose flowing through the blood stream to give us energy as soon as we need it. Foods like oatmeal, whole wheat bread, sweet potatoes, etc. would be perfect (along with a great protein source like NutraBio Whey Protein Isolate). In terms of after training, we would want a fast digesting carbohydrate source to cause an insulin spike and rapidly refill the glycogen stores we just depleted from training (again along with a protein source and even leucine or BCAA’s).
However, during training Super Carb works well because like mentioned above, the fast emptying rate along with the low insulin spike will get carbohydrates continually flooded into the blood stream to continue to fuel hard working sessions.
The big thing is to not be “afraid” to use carbohydrate sources to help with your training. I used to avoid carbs like the plague except for after training. However, over the past year or so I’ve started using carbs during my peri-workout nutrition with excellent results (In the AM I’m a lousy powerlifter!). I highly suggest Super Carb if you are looking to have increased energy and improved recovery between training sessions. Considering the special nature of HBCD in Super Carb, you can expect to be added more weight, sets, reps, and overall to your training program and not worrying about the carbohydrate sources affecting your physique (assuming you are already on a good nutrition plan).
So to sum up…
How To Use
: Start sipping intra workout
How Much to Use
: approximately 25 grams (1 serving) per 10 working sets for big muscle groups or 15 working sets for smaller muscle groups
How Much Water to Use
: 1000ml per serving/scoop
How to Optimize It
: Take a serving of IntraBlast for each serving of Super Carb
By: Brandon Smitley, MS, CSCS, USAW, CPT
- Enhancement of Swimming Endurance in Mice by Highly Branched Cyclic Dextrin
Hiroshi TAKII , Kengo ISHIHARA , Takashi KOMETANI , Shigetaka OKADA , Tohru FUSHIKI
Bioscience, Biotechnology, and Biochemistry
Vol. 63, Iss. 12, 1999
For more on NutraBio Athlete Brandon Smitley