Supplement analysis backed by scientific evidence · PT · ES · DE · FR

← All supplements
Moderate evidencePhysical performance

Carbohydrate Powders (Cyclic Dextrin)

Carbohydrate during long or hard training genuinely works, but the evidence is for carbohydrate, not for this particular molecule. Highly branched cyclic dextrin is well tolerated and expensive, with no demonstrated performance edge over maltodextrin.

View on iHerb Ships to 180+ countries · welcome discount for new customers

What the science says

  • Carbohydrate during exercise improves endurance performance Strong evidence

    This is one of the best-established findings in sports nutrition: 30-60 g/h improves performance in efforts beyond roughly 90 minutes, and glucose plus fructose blends push usable intake to 90-120 g/h because they use separate intestinal transporters. That applies to any carbohydrate source, cyclic dextrin included, and is the reason a carb powder works at all.

  • Cyclic dextrin empties from the stomach faster and causes less GI distress Limited evidence

    The rationale is real chemistry: highly branched cyclic dextrin has a high molecular weight and very low osmolality, so it should leave the stomach quickly. A 2025 randomised double-blind crossover trial in 30 trained men and women found 45 g consumed across a resistance session caused no gastrointestinal complaints, but placebo tolerance was also fine, so the trial demonstrates tolerability rather than superiority.

  • It outperforms maltodextrin or dextrose Limited evidence

    No trial has shown a meaningful performance advantage over an equal dose of cheap maltodextrin in endurance athletes. The 2025 resistance-training crossover found improved repetition velocity in men but no change in the number of repetitions completed, and no effect in women. Since cyclic dextrin is glucose-only, it is also capped at the same ~60 g/h absorption ceiling as maltodextrin unless you add fructose.

  • It is worth the price premium Limited evidence

    Cyclic dextrin typically costs three to five times more per gram than maltodextrin. On current evidence the premium buys osmolality and mouthfeel, not performance. It is a reasonable purchase if cheaper carbs reliably upset your stomach mid-session, and a waste otherwise.

Dosage & safety

Studied doseFuelling doses: 30-60 g/h for sessions of 1-2.5 hours; up to 90 g/h using a 2:1 glucose-to-fructose ratio for events beyond 2.5 hours. Cyclic dextrin studies have used 25-70 g per session, commonly 25-50 g mixed into 500-750 mL and sipped throughout. Because cyclic dextrin is glucose-based, pair it with fructose if you want intakes above 60 g/h. Product labels rarely differ from these numbers, but the carbohydrate itself is the active part, so the cheap forms use the same doses.
SafetyHigh carbohydrate intakes, especially in solutions more concentrated than about 8%, cause bloating, cramping and diarrhoea in some people; gut training over several weeks improves tolerance. These powders add substantial calories and are pointless or counterproductive during a fat loss phase or for sessions under an hour. People with diabetes or insulin resistance should account for the glycemic load. Not prohibited in sport, but choose third-party tested products as with any powder.

How to take it

TimingDuring training — sip it through sessions longer than about an hour, starting early rather than when you are already fading.
With food?Taken as a drink during exercise, not with a meal.
Worth knowingKeep the drink near 6-8% carbohydrate (roughly 60 g per litre); more concentrated mixes are what cause the cramping and diarrhoea.

Interactions

With medications

  • insulin and other glucose-lowering drugs

    30-90 g per hour of rapidly absorbed carbohydrate is a large, deliberate glucose load. plan dosing around it with your diabetes team

Well-established interactions only — this is not a complete list. Always tell your doctor and pharmacist what you take.

Frequently asked questions

Is cyclic dextrin better than maltodextrin?

No trial has shown a meaningful performance advantage for cyclic dextrin over an equal dose of maltodextrin, so the evidence is limited. It typically costs three to five times more per gram, and the premium buys low osmolality and mouthfeel, not performance.

Does carbohydrate during exercise improve performance?

Yes — the evidence is strong: 30-60 g of carbohydrate per hour improves performance in efforts beyond roughly 90 minutes, from any source including cyclic dextrin. Glucose plus fructose blends push usable intake to 90-120 g/h.

Does cyclic dextrin cause less stomach upset?

Cyclic dextrin has low osmolality and should leave the stomach quickly, and a 2025 trial found 45 g during a workout caused no gut complaints, but placebo tolerance was also fine. It is a reasonable buy if cheaper carbs reliably upset your stomach mid-session.

How much cyclic dextrin should I take during training?

Take 30-60 g/h of carbohydrate such as cyclic dextrin for sessions of 1-2.5 hours, keeping the drink near 6-8% carbohydrate. Because cyclic dextrin is glucose-based, add fructose if you want more than 60 g/h.

Scientific references

Where to buy

NutraBio, Super Carb, Orange Mango, 1.9 lb (841 g)

View on iHerb

Ships to 180+ countries · welcome discount for new customers

Referral link — this site may earn a commission on purchases.

Related in Physical performance