マルドデキストリンとクラスターデキストリンの違いは?ミジンコでも分かるように簡潔に回答するよ。

こんばんわー!
現役トレーナー、現役ボディビルダーの健っす。

今日は、マルトデキストリンと、クラスターデキストリンの違いについて解説してみるよ。
結論から言うと、お金があるならクラスターデキストリンを使うといいと思うが、マルトデキストリンでもそんなに差はない。
俺は今はマルトデキストリンを使っているよ。

これが俺が今使っているマルトデキストリン。
こういうシンプルな構造のサプリメントはマイプロが最強だと思っている。
Amazonのリンク貼ってるけど、公式HPからセールで買ったほうが安いから、ここからのクリックで買わないようにしてね。

こっちがクラスターデキストリン。有名なものだと、グリコのCCDだね。
俺は減量期に限ってこちらをつかう

そもそもデキストリンってなんやねん?
ホンマに筋肉つくんかいな?って人は過去の記事を参考に。
糖質制限推奨派の俺でも糖質を摂取する理由
ガチのトレーナーがやっていること5選

筋肉の成長には糖質というエネルギーが必須!

本題から少々外れるが、筋トレに糖質が如何に大切か、ということを書いておきたい。

まずこのデキストリンってのはデンプンを分解して作ったもので、糖質満点なんだ。
何も考えずに摂取したらどんどん太ってしまうね。

でも筋トレ中は話が全然違ってくる。
トレーニングによって失われるエネルギーは筋肉に保管してある糖質から使われ、トレーニング後の筋肉の成長にも糖質が必要。
個人的に筋肉の成長に差が出る、大きなポイントだと思っている。
トレーニング後はプロテインじゃなくて糖質やで!

で、この糖質ってのはおにぎりやパンだったりするんだけど、タイムリーに筋肉に行き届けるためには吸収が遅い。
そこで出てくるのが、マルトデキストリンクラスターデキストリンといった糖質のサプリメントだね。

具体的にその2つはどう違うのか?

本題だね。
糖質を摂取すると血糖値が上がる。
前述のとおり、筋肉の成長にはこの血糖値の上昇が必要なんだけど、必要以上に上昇しすぎると、太る。

つまり、「血糖値がある程度上がった状態が保ち続ける」ことが理想なんだね。

https://www.glico.com/nutrition/product/finechemical/cdextrin/

ほんでこれ。グリコさんのHPから引用。
ブドウ糖になってるけど、ほぼマルトデキストリンと同じものと思っていい。

最初の10分までは吸収のスピードはほぼ変わらない。
摂取から10分でインスリン値(血糖値と概ね比例)が上昇している吸収のスピードは流石だ。

で、ここから差が出ている。
ブドウ糖は更に血糖値を上げ、クラスターデキストリンは10分をMAXに、そこから一定を保っている。
つまり、クラスターデキストリンは吸収が早いのに血糖値を上げすぎないという、夢のような糖質なんだね。
つまり、筋トレで必要な糖質をしっかり摂取しつつも、太りにくいんだ。

結果、俺は減量期に関してはクラスターデキストリンを摂取し、そうでないときは安いマルトデキストリンを摂取している。

まとめ

  • マルトの方が安いが、血糖値を上げ過ぎ、太る恐れがある
  • クラスターは若干高価だが、血糖値が上がりすぎず、太る可能性が低い
  • 俺は増量期はマルト、減量期はクラスターを使っている

以上でござんす。よかったらシェアをお願いいたします!

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