Dextrose

Dextrose is a simple carbohydrate. This simple carbohydrate plays an essential role in fueling/refueling muscle cells.

This easy to digest and easy to break down carbohydrate is highly popular as a post-workout glycogen replenisher. Due to its high glycemic index rating it is obvious this product should not be the carbohydrate of choice for drinks throughout the day.

For highly active individuals and individuals interested in adding muscle mass dextrose can be highly beneficial. Drinking a shake containing dextrose will cause a significant insulin spike. This insulin spike increases the blood flow into muscles carrying with it the glucose and amino acids needed for recovery and growth. This flooding of growth nutrients, and insulin which is an important growth hormone, puts muscle cells into an anabolic state.

Controlling insulin levels during the day will create an even larger insulin response post-workout when the dextrose is ingested. Try and eat a diet rich in complex carbohydrates, fibre, and protein during the day to maintain a balanced blood sugar level. This will help control insulin levels so when the big spike is needed the body isn't already saturated with insulin -- this would just result in more fat gain.

Unless weight loss is your goal there is no need to fear insulin release. Insulin is one of the most anabolic hormones the body creates! Just do not overdo glucose consumption during the day. Insulin is a hormone where the more is not necessarily any better -- especially when it is not after a workout.

For an effective post-workout shake use a whey protein isolate, because of its quick absorption rate, and dextrose. Try and make a shake that is a 2:1 ratio of dextrose to protein; for example, if the shake has 40 grams of protein in it add 80 grams of carbohydrates.