Cluster dextrin (HBCD)
What it is
Highly branched cyclic dextrin is an engineered carbohydrate with very low osmolality, meaning it empties from the stomach faster than glucose or maltodextrin with less bloating. A 2024 trial found HBCD maintained blood glucose and endurance performance significantly better than maltodextrin during 2-hour cycling. Ideal for intra-workout fuelling in endurance sports.
Dose
30–60 g per hour during exercise lasting over 90 minutes; dissolve in 500 mL water
Time of day & tips
Mix in water and sip throughout exercise. Can be combined with electrolytes and amino acids. Very gentle on the stomach compared to other carbohydrate sources. Not needed for sessions under 60 minutes.
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