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HighMolecular WeightCarbohydrates
HighMolecular WeightCarbohydrates
high-carbohydrate meal following intense exercise. As time has gone on, this post-
exercise meal has been scrutinized and analyzed to make sure that the correct type of
carbohydrates are eaten to maximize the replacement of glycogen lost during exercise.
Recently, a new player has emerged in the post-workout carbohydrate war: High
molecular weight carbohydrates. High molecular weight carbohydrates (HMW) have
shown great promise in providing a wide range of post-workout benefits.
The words most often thrown around when talking about HMW carbohydrates are
"gastric emptying" and "osmolality." These terms essentially go hand in hand with each
other. Osmolality, often confused with osmolarity, affects the transport of water and
other solutes over the cell membranes. (10) Osmolality is related to the specific
osmolality of the blood, which is 280-303 mOsm/kg in humans. A solute that has the
same osmolality of blood is said to be isotonic while a solute that has a lower osmolality
than blood is hypotonic. The more hypotonic a solution is, the quicker it passes through
the stomach into the small intestine where the bulk of nutrient uptake occurs. (11) A very
low osmolality means the solution will get to your muscles with great speed and
efficiency.
The higher the molecular weight of a carbohydrate, the lower its osmolality. The
lower the molecular weight of a carbohydrate, the higher its osmolality. Therefore, a
carbohydrate's molecular weight varies inversely to its osmolality. Knowing this, you
can begin to appreciate the difference between HMW carbohydrates and dextrose. The
molecular weight of the typical HMW carbohydrate that is marketed today has a
molecular weight of 500,000-700,000; whereas, the molecular weight of dextrose is
approximately 180. (11) This statistic helps quantify the difference between the two
carbohydrate sources. The osmolality of a particular HMW carbohydrate is 11 mOsm/kg
in a 5% solution, which is considerably lower than the osmolality of blood at 300
mOsm/kg. With an osmolality that low, the HMW carbohydrate is extremely hypotonic,
and we know that the more hypotonic a solution is, the quicker it passes through the
stomach into the small intestine.(11) This means that in the world of carbohydrates, the
HMW carbohydrate is a Ferrari Enzo, and dextrose is your mother's Buick Skylark.
In fact, one popular HMW carbohydrate drink has been shown to pass through the
stomach 80% faster than dextrose, allowing restoration of glycogen 70% faster than any
other carbohydrate. (13) How would you like to like to start rebuilding muscle 70%
sooner than you already are after a workout?
One particular study showed that the mean glycogen synthesis rate was
significantly higher for a HMW carbohydrate drink compared to a glucose drink for 2
whole hours after ingestion. The scientists in the study concluded that "the osmolality of
the carbohydrate drink may influence the rate of re-synthesis of glycogen in muscle after
its depletion by exercise."(6) In essence, the scientists are saying that HMW
carbohydrate will get to your muscles significantly faster than whatever carbohydrate
you're currently using."
Another study that observed glycogen synthesis rates in rats following starvation
showed that HMW glycogen was initially synthesized at a faster rate than low molecular
weight glycogen. (8) However, blood sugar and insulin levels were not statistically
different between the HMW carbohydrate and the glucose solution. What this means is
that despite being a complex carbohydrate, the HMW carbohydrate still raised insulin
levels to about the same level as dextrose. We're dealing with a complex carbohydrate
that powers through the stomach, causing no bloating, and reaches the blood stream as
fast as dextrose; yet, it restores glycogen 70% faster.
Does it sound too good to be true? It gets better.
For this very reason, it's my belief that added amino-based nutrients should be
kept to a minimum during ingestion of a HMW carbohydrate drink. My post workout
recommendation for a 200 lb bodybuilder would be 75g of a HMW carbohydrate mixed
with 5g creatine, 8g L-leucine, and 5-10g of BCAA's. This meal should be followed,
approximately 15-30 minutes later, with a meal containing protein and complex
carbohydrates; preferably a fast-digesting liquid protein such as a whey isolate, and
some complex carbohydrates.
If you understand the composition of muscle, you'll see that there's much more to
it than just contractile tissue. Don't forget the water, stored glycogen, minerals, blood
vessels, and capillaries. By employing HMW carbohydrate powders, carbohydrate
reserves can be quickly replenished, along with water and any other cell volumizing
nutrients you consume along with it. Remember, faster glycogen restoration decreases
catabolism and increases the rate of protein synthesis. And as an additional cosmetic
benefit, the extra glycogen and water will create full, round-bellied, muscles that will be
the envy of all your bodybuilding friends!