Cyclodextrin (HBCD)

Short answer: Cyclodextrin (HBCD) is an innovative carbohydrate with low osmolality that provides rapid absorption and stable energy release, preventing stomach discomfort and sharp blood sugar fluctuations. Practical advice: For optimal endurance and recovery, consume 0.5 – 1.0 grams of HBCD per kilogram of body weight, dissolved in a drink, during or after intense workouts.

Cyclodextrin (HBCD) is a high molecular weight carbohydrate, which through enzymatic modification of starch, provides rapid absorption and constant energy release.

This article is part of the complete guide to proper nutrition — an essential guide from the expert team at Sport Zone.

What is cyclodextrin?

Cyclodextrin, also known as Highly Branched Cyclic Dextrin (HBCD), is an innovative carbohydrate polymer resulting from the enzymatic degradation of starch (usually corn). This process creates a unique cyclic structure of the molecules, which gives them specific physicochemical properties that distinguish it from traditional carbohydrates like maltodextrin or dextrose. The molecular weight of HBCD is significantly higher than that of simple sugars, yet it retains its ability to dissolve easily in water.

The main characteristic of HBCD is its low osmolality in solution. Osmolality is a measure of the concentration of dissolved particles and directly affects the rate of gastric emptying. Solutions with low osmolality pass more quickly from the stomach to the small intestine, where absorption begins. This hydrophilic nature and unique structure allow HBCD to act as an energy "transport system," preventing stomach discomfort often associated with consuming highly concentrated sugar solutions.

How does cyclodextrin work?

The mechanism of action of cyclodextrin is based on several key aspects. Due to its complex yet stable cyclic structure and high molecular weight, HBCD has low osmolality when dissolved in water. This minimizes changes in stomach hydration and facilitates the passage of fluid and nutrients from the stomach to the small intestine. Here's how this affects energy metabolism:

• Rapid gastric emptying: Low osmolality leads to faster passage of HBCD from the stomach to the small intestine, reducing the risk of stomach discomfort and bloating during exercise.
• Constant glucose release: Despite its rapid entry into the bloodstream, HBCD is gradually broken down into glucose by enzymes in the small intestine, providing a stable and sustained energy supply.
• Proper blood sugar maintenance: This controlled process prevents sharp peaks and drops in blood sugar and insulin levels, which are often observed with simple sugars, thus maintaining more stable energy levels.
• Effective glycogen replenishment: The continuous supply of glucose aids in the efficient replenishment of muscle and liver glycogen stores, which is necessary for recovery after intense physical exertion and for preparation for subsequent training.

Why is HBCD important for athletes?

For athletes, HBCD represents a valuable energy source that can optimize performance and recovery by providing a rapid yet sustained glucose supply without stomach discomfort, making it a suitable choice for intra-workout or post-workout drinks. Observations show that athletes consuming HBCD can maintain higher blood glucose levels during prolonged exertion compared to those taking other carbohydrates, which helps delay fatigue. A single dose of 0.5 – 1.0 grams of HBCD per kilogram of body weight, dissolved in a drink, can improve endurance and reduce the perception of effort.

In addition to during the workout itself, HBCD is also important for recovery. Rapid and efficient replenishment of muscle glycogen is significant for accelerating recovery and preparing the body for subsequent loads. Recommendations from leading sports organizations, such as the International Society of Sports Nutrition (ISSN), for carbohydrate intake after training range between 1.0 – 1.2 grams per kilogram of body weight in the first four hours after exertion. Integrating HBCD into such protocols can facilitate achieving these goals by minimizing digestive stress and ensuring effective energy loading, supporting anabolic processes.

What are the related concepts to cyclodextrin (HBCD)?

• Glycogen — The body's primary glucose store, which HBCD helps to efficiently replenish for energy.
• Maltodextrin — Another commonly used carbohydrate in sports nutrition, from which HBCD differs in its lower osmolality and smoother glucose release.
• Isomaltulose — A carbohydrate with a low glycemic index that, like HBCD, provides a more stable energy flow, but through a different mechanism of slow breakdown.
• Anabolism — The process of tissue building, which is supported by adequate carbohydrate intake like HBCD after training, providing energy for recovery and growth.