If you’re serious about working out and making gains, then you’ve probably heard about cyclic dextrin (and carbohydrate supplements more generally). However, if you’re yet to dip your toe into the world of cyclic dextrin and want to learn more first, then you’re in the right place. Find out everything you need to know about cyclic dextrin in this detailed guide from the Supplement Needs team…

What is cyclic dextrin?

In sports nutrition, ‘cyclic dextrin’ is typically shorthand for highly-branched cyclic dextrin (HBCD) - a specialised carbohydrate produced from waxy corn starch (amylopectin) via a cyclisation reaction using a branching enzyme. The resulting carbohydrate preserves the amylopectin’s ‘cluster’ architecture, creating a high-molecular-weight, low-osmolality powder that dissolves easily and tastes neutral¹. 

To put this more simply: 

• Cyclic dextrin is a type of carbohydrate powder made from corn starch. 

• It is made using enzymes to re-arrange the starch from long straight chains into big, bushy clusters. 

• These bigger clusters mean there are fewer tiny particles in your carb drink, making it easier on the stomach. 

• Cyclic dextrin also dissolves well in water and has a neutral, not-too-sweet taste.

The last two bullet points are particularly pertinent. Why? Because, they mean that cyclic dextrin has excellent properties as a supplement. With a higher molecular weight and lower osmolality - cyclic dextrin will leave the stomach faster and not ‘hang around’ and cause bloating. 

What is highly-branched cyclic dextrin (HBCD)? 

To get straight to the point, ‘cyclic dextrin’ almost always refers to highly-branched cyclic dextrin, with the two terms being used interchangeably.

HBCD is manufactured by enzyme-modifying amylopectin into clustered, cyclic/branched structures that keep molecular weight high and osmolality low - which, as we saw above - are highly desirable traits in a carbohydrate supplement (particular for intra-workout fuelling). 

Note: there is a patented version of cyclic dextrin known as Cluster Dextrin® which is manufactured by Glico. This patented form of cyclic dextrin is used extensively across the supplement industry, including Supplement Needs Carb+, which uses 25,000mg of Cluster Dextrin per 30.8g serving.

What is cyclic dextrin used for? 

One of the most commonly asked questions about cyclic dextrin regards its use. What exactly should you use it for? How should cyclic dextrin fit within your broader supplementation and workout routine?

Below, we’ve covered the main use cases of cyclic dextrin. 

Intra-workout fuelling

One of the most popular and widespread uses of cyclic dextrin is as an intra-workout fuel. More specifically, cyclic dextrin is used as an intra-workout supplement as it provides better gut comfort, leaving the stomach faster than equal-concentrations of alternatives such as glucose, maltodextrin or sucrose. 

To put this another way, cyclic dextrin allows you to fuel your workout, but with significantly less gastric distress than alternatives. Faster gastric emptying reduces the amount of fluid and sugar sitting in the stomach during hard exercise - with this being the primary reason many athletes report less sloshing, bloating and nausea with cyclic dextrin².

This isn’t merely a supposition, either. There are studies to back up the point above. For example, in human studies using a 10% sports-drink concentration, cyclists reported fewer GI symptoms on cyclic dextrin versus glucose/maltodextrin³. That’s why many high-level athletes will sip cyclic dextrin during intense training sessions.

Lower perceived exertion

Another key reason that athletes and weekend warriors alike tend to use cyclic dextrin is around perceived exertion. 

According to randomised, crossover human trials⁴, modest doses of high-branched cyclic dextrin (HBCD) during endurance exercise can reduce rating of perceived exertion (RPE). This is certainly true when compared to isocaloric maltodextrin, even when the workload is identical - which suggests that HBCD either improves metabolic stability or lowers central sensations of effort linked to gut comfort or substrate sensing. For example, one controlled trial reported lower RPE with 15g of HBCD versus maltodextrin during steady endurance work⁵. 

We appreciate this is rather technical - so, what does this mean in more simple terms? 

Well, basically, athletes describe the same workout as “feeling easier” when sipping HBCD (compared to alternatives). That means they are theoretically able to maintain the same effort/speed whilst feeling less worn out. This is likely due to the body getting more fuel, more smoothly, with your stomach not causing any distractions. 

Performance improvements

In certain contexts, some athletes believe that ingesting cyclic dextrin can potentially result in performance improvements. 

Take elite swimmers, for example. A small, but well-controlled study found that the intake of HBCD (vs glucose or water) significantly increased time to exhaustion and better maintained blood glucose late in exercise - supporting greater CHO oxidation (burning of carbs for energy) during high-intensity swimming bouts⁶. 

Another study - which examined stress hormones and urinary cytokine markers - found that in triathletes an HBCD-based sports drink attenuated (that is, lessened) post-exercise increases in some stress hormones. This has particular implications for individuals who repeatedly train hard and want faster recovery⁷. 

To boil this all down into simpler terms - some studies suggest that HBCD helps people go longer before tiring, and (potentially) helps the body handle hard exercise “a bit more easily”⁸.

Note: these performance effects are very much context-dependent.

Recovery

It has been postulated that cyclic dextrin (or, more specifically, HBCD) can speed gastric emptying and - in turn - increase early muscle glycogen resynthesis rates compared to low-molecular-weight carbs (bear in mind that HBCD is a member of the high-molecular-weight group of carbs). 

This is reinforced by studies that indicate that HBCD (and other high-molecular-weight products) can result in faster glycogen restoration and improved subsequent exercise outcomes⁹. 

Let’s break this down into simpler terms: if you have to train or compete within only a few hours, HBCD-style carbs can load your muscles with fuel more quickly than ordinary carbs/sugars - meaning you may recover faster between sessions. 

Hydration

The ingestion of HBCD has been associated in studies with improved hydration outcomes. 

Why? Well, we need to get technical for a second. 

Because intestinal glucose uptake is actively coupled to sodium transport through SGLT1 (a protein located in the intestine and kidneys that effectively acts as a ‘door’ in your gut that helps pull sugar and salt into your bloodstream), combining carbohydrate with sodium improves net fluid and solute absorption¹⁰.

This is particularly prevalent during prolonged periods of exercise. 

To put this in more simple terms, both sugar and salt together help your gut pull both sugar and water into your bloodstream faster than water alone. HBCD is not only easier on the stomach than alternatives, it is a fast-absorbing sports drink when combined with sodium. 

How does cyclic dextrin compare to other types of carbohydrates?

Cyclic dextrin isn’t the only carbohydrate that people supplement their diet with. Other carbohydrate alternatives include maltodextrin, dextrose and other high-molecular weight starches. 

The question is, what’s the difference? How does cyclic dextrin compare to alternatives? The table below sets out the key differences and characteristics you should be aware of:

Key Takeaway: if you want to drink more carbs without stomach distress, then choose highly-branched cyclic dextrin. It behaves more like water and usually causes less ‘stomach slosh’. 

Which carb is right for me? 

As you’ve just read above, highly-branched cyclic dextrin has myriad characteristics and qualities that make it the best choice for most people. But, why? We’ve broken down the three physiological concepts that should influence your choice: 

1. Osmolality: this is effectively ‘particles per litre’. Hence, the lower the osmolality, the faster you’ll experience gastric emptying, and thus have fewer gut issues¹¹.
   

2. Intestinal transportation: how does the carb actually ‘get into’ your body. In short, your gut has a limited number of ‘doors’ to absorb carbs. When ingested, HBCD is first broken down into smaller sugars (e.g. glucose), which are then absorbed via the SGLT1 transporter (the sodium-glucose ‘door’ that pulls glucose into the intestinal cells). By using the SGLT1 transporter, HBCD is absorbed rapidly.
   

3. Glycaemic responses: so-called ‘fast’ sugars such as dextrose hit your blood quickly and can result in insulin spikes. Higher molecular weight carbs like HBCD produce more controlled responses¹². 

In addition to these physiological considerations, you may also want to consider your choice of carbohydrate based on the type and intensity of workout you are about to undertake: 

• Short workouts (less than 60 minutes): you won’t necessarily need to ‘fuel up’ on carbs for workouts of this duration, although, if necessary, you may wish to have a carb mouth rinse. Studies have shown that carb mouth rinses can result in performance improvements¹³¹⁴.
  

• Endurance/high intensity workouts (1 - 2.5 hours): whilst glucose or maltodextrin is fine for this level of workout, many people choose HBCD if they typically experience stomach issues with other carbs¹⁵.
  

• Ultra-intense workouts (more than 2.5 hours): you may wish to use multiple carbs, e.g. combining HBCD with fructose.
  

• Recovery: carbs like HBCD can be good for recovery scenarios where you want faster glycogen resynthesis. For maximal results, consider also consuming 20-40g of protein.

How much cyclic dextrin should you take? 

If you’ve decided that cyclic dextrin could be a beneficial product to add to your supplementation regime, you may be wondering about the optimal dosage. 

The correct answer is - it depends. 

The amount of cyclic dextrin you should supplement depends very much on the type, duration and intensity of the exercise you’ll be doing. 

As a general rule, you should consider taking the following dosing guidelines: 

• Short workouts (less than 60 minutes): around 10-20g of HBCD. Studies suggest that HBCD is best imbibed by being sipped periodically throughout your workout, rather than drunk all at once¹⁶.
  

• Typical/average workouts (1 - 2.5 hours): consume approximately 30-60g of carbohydrates per hour. As above, small regular sips are preferable to consumption in one go.
  

• Long workouts (more than 2.5 hours): aim to consume around 90g of carbohydrates per hour. For workouts of this duration, you may want to HBCD with a source of fructose to raise the total oxidisable carbohydrate your body can ingest. 

Note: the above dosages are just guidelines. You should determine your own preferred dosage (preferably in consultation with a medical professional).

In terms of making up a carb-solution for your workouts, you want to consider the following points: 

• Serving size: typical serving sizes can vary from 25g up to 30g (Supplement Needs Carb+ should be consumed in 30.8g servings).
  

• Solution percentage: 5-10% is generally a good solution to aim for. Supplement Needs Carb+ is designed to be mixed at a ratio of 30.8g with between 500-700ml of water (this works out at a solution of 5-6%). 

What other supplements can you take with cyclic dextrin? 

If you’re serious about your health and fitness, then it’s unlikely that your supplementation regime is restricted to only a single supplement. In fact, many body builders, athletes and others who are serious about their health like to ‘stack’ their supplements. 

With that in mind, what supplements can be ‘stacked’ with HBCD? Let’s have a look. 

Supplement Needs Intra EAA+

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If you want to improve alertness, reduce perceived exertion and generally have a performance boost, you may consider stacking Supplement Needs Pre Stim+ alongside your carbohydrate supplement. 

Combined, these two supplements will combine central drive (caffeine), with steady fuel delivery (cyclic dextrin). 

To help you figure out which of these supplements to stack alongside Supplement Needs Carb+, we have created a handy comparison table below: 

The ultimate carbohydrate supplement: Carb+ from Supplement Needs

If you’re looking for the ultimate carbohydrate supplement to fuel your workouts, then look no further - you’ve just found it in Supplement Needs Carb+.

Why should you click ‘Add to Basket’? Well, here’s why:

• 🔍 Transparent, no-mystery formula: at Supplement Needs, we’re committed to radical transparency, meaning you have total visibility over what’s in Carb+. No hidden ingredients, no guessing - just straight forward visibility.
  

• 🎓 Formulated by a scientist, not a marketing brief: Carb+ has been formulated by renowned industry expert Dr Dean St Mart PhD, being built around practical, evidence-based choices.
  

• 🏃🏻♂️ Uses a proven, athlete-friendly carbohydrate: Carb+ contains Cluster Dextrin®, a trademarked form of highly-branched cyclic dextrin that’s easier on the stomach and trusted by top athletes.
  

• 💧 Built-in hydration: Carb+ contains HydroPrime® glycerol which is used to improve cellular hydration, allowing Carb+ to act as both a fuel and hydration aid.
  

• 🏭 Quality manufacturing: Carb+ (like all Supplement Needs products), is manufactured in line with GMP/ISO 22000 standards, meaning it meets the highest-possible quality standards.
  

• 💪 Designed to be stack-friendly: because Carb+ uses clear labelling, transparent dosages and evidence-based ingredients, it’s easy to stack with your other favourite supplements.