Cluster Dextrin ® is a carbohydrate developed by the Japanese food manufacturer "Glico" that differs from other carbohydrates in its structure and properties .
Cluster Dextrin ® in comparison
- Shorter gastric residence time than glucose
- Longer gastric residence time than maltodextrin
- A mixture of Cluster Dextrin®, minerals and vitamins has the shortest gastric transit time of all
- Blood sugar level is higher than glucose
- The blood sugar level remains elevated for a longer time compared to glucose (i.e. it does not dissipate as quickly)
- The blood sugar level is the same as with maltodextrin
- Exhaustion occurs later compared to glucose
- Reduced perceived exertion compared to maltodextrin
What is Cluster Dextrin ®?
Let's now look at the cluster dextrin structure . The basis for the production of cluster dextrin is also starch , which is broken down by enzymes. The same thing happens during the digestion of starchy foods like potatoes, rice, wheat, and corn. However, other special enzymes are used here , which first break down the starch slightly and then combine it into a ball . Therefore, the name HBCD (Highly Branched Cyclic Dextrin) is often used.
What is maltodextrin?
Maltodextrin is also produced from starch . However, the starch can be broken down in different ways: with enzymes, heat, or acid. The result is a Mixture of monosaccharides (glucose) , disaccharides (a chain of two glucose molecules), oligosaccharides (a chain of 3-10 glucose molecules) and polysaccharides (a chain of more than 10 glucose molecules).
Cluster Dextrin® vs. maltodextrin
Cluster Dextrin ® compared to maltodextrin. Contrary to the claims of many cluster dextrin distributors, the residence time of pure cluster dextrin in the stomach is longer than that of maltodextrin and even longer than that of regular sugar.
Pure Cluster Dextrin® passes through the stomach more slowly than maltodextrin . However , when used in a sports drink combined with minerals and vitamins, Cluster Dextrin® stays in the stomach for a shorter time than maltodextrin . However , adding minerals and vitamins to a maltodextrin sports drink has the opposite effect, and the stomach stay actually increases.
Gastric Emptying Time (GET)
Gastric emptying time (GET), also known as gastric emptying time (GET), is an important indicator for endurance nutrition. The term refers to how long it takes for a particular food , or in this case, a carbohydrate-containing beverage, to pass through the stomach . Many athletes know the feeling of having something on their stomach during a workout. Well, this feeling occurs because it is so Rapid emptying of the stomach prevents flatulence.
As already mentioned above in the comparison with maltodextrin, scientific literature indicates that Cluster Dextrin® has a shorter gastric residence time when combined with additional minerals such as electrolytes (Takii et al., 2005), even at higher concentrations. This is a big deal in the world of endurance nutrition.
|
Liquid with |
Gastric residence time |
|
10% glucose (dextrose) |
39.9 min |
|
10% maltose |
31.2 minutes |
|
10% sucrose (sugar) |
24.4 minutes |
|
10% maltodextrin (DE16) |
17.3 minutes |
|
10% Cluster Dextrin |
26.7 min |
|
10% maltodextrin with minerals and vitamins |
21.9 min |
|
10% cluster dextrin with minerals and vitamins |
17.0 min |
This is an excellent finding, because compared to glucose ( often referred to as dextrose in supplements) , the sports drink has a shorter gastric residence time , which is a very good feature for training. On the other hand, the carbohydrates reach the intestines more quickly for absorption into the body .
Duma Nutrition's Performance isotonic sports drink contains exactly these ingredients and properties.
Cluster Dextrin in endurance sports
In the following two studies, cluster dextrin with pure glucose was investigated in swimming and cluster dextrin with maltodextrin in relation to endurance performance.
Extended swimming performance
It has been confirmed that an endurance-enhancing effect can be achieved by consuming a sports drink containing cluster dextrin.
These drinks are characterized by the fact that they contain highly concentrated carbohydrates and pass quickly into the stomach.
The critical swim time of elite swimmers who swam in a flowing water pool after consuming the beverages shown in the figure was examined. It was found that the swimming time was significantly longer when consuming cluster dextrin-containing beverages compared to the other beverages.
For the second study, the term RPE is crucial. RPE is a rating of the intensity of an exercise. It's a useful method for determining how strenuous an exercise "feels."
Perception of endurance stress
One study compared Cluster Dextrin ® with maltodextrin during endurance exercise. In this study, 24 participants cycled for 90 minutes, cycling for 30 minutes at 40% of their V02 maximum, followed by another hour at 60% of their V02 maximum. One hour after cycling, one group received a drink containing 15g of Cluster Dextrin ® , while the other group received a drink containing 15g of maltodextrin.
The study found that participants who received Cluster Dextrin ® had significantly lower RPE values after consuming the carbohydrate drink than the maltodextrin group.
Waxy corn vs. Cluster Dextrin®
Cluster Dextrin ® compared to waxy maize. Waxy maize is a form of cornstarch. It is virtually tasteless and, due to its properties, is often found in sports drinks. Because the starch is rich in carbohydrates, these carbohydrates are broken down and converted into glycogen, which the muscles use as fuel and energy. The idea behind the supplement is that consuming it during and after training replenishes muscle glycogen stores.
While both supplements are very useful from a training and recovery perspective, it must be said that Cluster Dextrin® provides faster absorption and sustained energy release. Therefore, consuming Cluster Dextrin® before and during physical activity is preferable. After a workout, however, it's better to use Waxy Maize.
Cluster Dextrin ® vs. Cluster Dextrin
Cluster Dextrin® is manufactured by Glico in Japan using a patented process. As we have already read, numerous studies are available. It has been on the market in Japan since 2002. In October 2012, Glico received FDA approval. Various cluster dextrins are now available on the market. Although these are also called cluster dextrins, they may be variations, and it must be assumed that the positive properties mentioned above are not or only partially applicable.
