Applied Nutrition Carb X cyclic dextrin tub beside the headline Train on the right carb
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Sep 09 2026

الإجابة باختصار

Cyclic dextrin has a lower osmolality than maltodextrin, so it leaves the stomach faster and sits lighter during work. That only matters past roughly 90 minutes of hard training, when muscle glycogen actually starts to limit you. For a 45-minute session, neither carbohydrate changes anything.

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References

  1. International society of sports nutrition position stand: nutrient timing. JISSN, 2017.
  2. Nutrition for endurance sports: marathon, triathlon, and road cycling. J Sports Sci, 2011.

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أسئلة شائعة

Is cyclic dextrin better than maltodextrin?
Only in how it feels. Cyclic dextrin has a high molecular weight and low osmolality, so it clears the stomach faster and is less likely to cause sloshing or cramping. Once absorbed, both are glucose. If maltodextrin sits comfortably for you, it does the same job for less.
Do I need carbs during my workout?
Not for a session under about 90 minutes. Muscle glycogen covers that, and carbohydrate taken during it changes nothing measurable. Past 90 minutes, or on a second session in one day, 30 to 60 grams per hour starts to help.
How much cyclic dextrin should I take?
30 to 60 grams per hour of work, after the first hour, sipped rather than drunk in one go. A concentrated bolus defeats the point of choosing a low-osmolality carbohydrate.
Will cyclic dextrin make me gain fat?
It is carbohydrate, so it counts toward your daily calories. Used during long sessions it is fuel you are burning. Added to a day you are already in surplus on, it adds fat like any other calorie.
Can I use cyclic dextrin while fasting or in Ramadan?
It contains calories, so it breaks a fast. During Ramadan use it inside the eating window, or skip it entirely for sessions shorter than 90 minutes where it does nothing anyway.