Exploring Carbohydrate Sources: Which One Is Right for You?

Carbohydrates are an essential macronutrient that provides the body with energy. They are found in various forms, each with its unique characteristics, chemical structures and effects on our metabolism and the way that our body digests them.

In this blog, we delve into the five common carbohydrate sources: Dextrose, Fructose, Glucose, Maltodextrin, and Sucrose.  

Dextrose

Dextrose is the naturally occurring form of glucose in the body, and it serves as a primary source of energy for cells. It has many uses in food and beverage, including being used as a sweetener, as well as in the medical industry for quick, intravenous energy supply and the sports and fitness sector as a supplement to provide a quick source of energy before or after intense physical exercise.
Dextrose is rapidly absorbed into the bloodstream, making it an effective and quick source of energy for the body's cells. It is often used in situations where a fast and easily digestible source of glucose is required.

Fructose

Fructose is a simple sugar, or monosaccharide (single molecule sugar), that is naturally occurring in many fruits, vegetables, and honey. It is one of the three most common dietary sugars, along with glucose and galactose. Fructose has the same chemical formula as glucose, but its structure is different, meaning that when it is consumed and digested it is primarily metabolised in the liver where it can be converted into glucose for energy or stored as glycogen.

Glucose

Glucose is a simple sugar and a fundamental source of energy for living organisms, including humans. It is a vital component of a balanced diet. Carbohydrate-rich foods, such as grains, fruits, and vegetables, provide the body with glucose. These foods also contain other essential nutrients, including fibre, vitamins, and minerals.  
Glucose is a monosaccharide and is often referred to as "blood sugar" because it circulates in the bloodstream and is a crucial energy source for the body's cells. In the cells, glucose can be metabolized through a process called glycolysis, which generates adenosine triphosphate (ATP), the molecule that powers various cellular functions, primarily energy production.

Maltodextrin

Maltodextrin is a carbohydrate derived from starch, typically corn, rice, potato, or wheat. It is composed of chains of glucose molecules linked together, serving as a readily available energy source when consumed. Maltodextrin is used in a wide range of food products, including sports drinks, energy gels, salad dressings, instant pudding, and some processed foods. 
Maltodextrin is highly digestible, and it can be derived from wheat and processed to remove gluten, making it safer for individuals with gluten sensitivity or celiac disease. However, it is always essential to verify the gluten-free status on the ingredients of products if you have dietary restrictions.

Sucrose

Sucrose is a disaccharide consisting of one glucose molecule and one fructose molecule, making it 50% glucose and 50% fructose. It is a naturally occurring carbohydrate found in many fruits, vegetables, and grains, but it’s also added to many processed foods after being extracted from sugar cane or sugar beets. When Sucrose is consumed, it is broken down into glucose and fructose, and is readily absorbed into the bloodstream to provide a quick source of energy.

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As an athlete, carbohydrates are the athlete's secret weapon when it comes to enhancing performance and optimizing training. These essential macronutrients serve as the body's primary and readily available source of energy, and the right balance of carbs can fuel workouts, support recovery, and help you achieve your peak performance potential. 

It is important that you consume enough carbohydrates in the hours leading up to a match in order to be completely fuelled. For events lasting for more than an hour, you may need to consume additional carbohydrates to maintain energy levels. Carbohydrates are also important following your match in order to replenish glycogen stores and replace energy used. 

To help you make sure you consume the correct amount of carbohydrates, we have structured our website for you to be able to filter products in Low Carb, Medium Carb and High Carb categories.

You can also use our Nutrition Calculator to help plan your nutrition needs across a variety of disciplines! 

For Energy Gels, these categories are distributed as seen below:
(all measurements are categorised per single serving) 

For Energy Drinks, these categories are distributed as seen below: 
(all measurements are categorised per single serving)