Did you know that there are three macronutrients that your body requires on a daily basis to function properly? They are:
Carbohydrates, or carbs, are your body’s primary source of energy. They fuel your central nervous system and your organs. There are three types of carbs:
- Starches, or complex carbs, found in foods including potatoes and corn
- Sugars, or simple carbs, found in processed foods- typically as “added sugars” in foods such as candies, syrups, and sodas. They are also naturally found in foods such as milk, honey, fruit, and vegetables
- Fiber, found in foods such as legumes, vegetables, nuts, and whole grains, facilitates digestion and keeps you feeling fuller longer.
Carbs are stored in your muscles and liver. They are used when your body is in a deficiency. There are several unpleasant side effects that may be caused by a carbohydrate deficiency, including fatigue and headaches.
If you engage in a workout, especially weight training, you can improve your gains by supplementing with carbs. This is because carbs help sustain your energy and also help with muscle recovery. When using carbohydrates prior to or during a workout, the glycogen that fuels muscles is immediately available. When you consume carbs following your workout session, it replenishes the lost glycogen.
Ideally, carbohydrates should make up approximately 45% to 65% of your daily caloric intake. Therefore, if your diet consists of 2,000 calories, 900 to 1,300 should be from carbs. This translates to approximately 225 to 325 grams daily. You should be getting this from your diet- but if you’re not, supplementation may be necessary.
When it comes to carb supplements, it’s critical to keep in mind that they are not all created equal. In this article, we’ll explain some of the benefits associated with carb powders, as well review what we feel are the 5 best carb powders on the market today. We will explain the factors we used to create our list, as well as some things to consider when choosing yours. Finally, we’ll answer a few of the most commonly asked questions when it comes to carb supplements.
At BlastFitness.com, we’re always here to help you make informed choices to support your fitness and wellness journey. If you’re considering adding a carb powder to your daily routine, you’re in the right place. With so many options and opinions out there, it’s easy to feel uncertain about what’s best for your goals. That’s why we’ve created this guide—to answer your questions, address any concerns, and help you decide if a carb powder is the right addition to your routine. Whether you’re looking to fuel your workouts, boost recovery, or support overall energy levels, we’re here to provide you with the information you need to get started with confidence.
What are the Benefits Associated with Carbohydrate Supplements?
The most popular misconception about carbohydrates is that they make you fat. You have probably been told this somewhere along the way. According to research, when caloric intake is the same, there is no difference between those who are on a low carb diet versus those who are on a high carb diet.
As mentioned, carbs are the primary source of energy for your body. they fuel your muscles, organs, and central nervous system.
When it comes to strengthening and conditioning, stacking a carb powder with a protein powder can help you enhance your muscle mass and improve your energy levels so you can power through your workouts.
Your body needs glycogen for fuel, and using a carb supplement can ensure that there is glycogen standing by to replenish what you lose during your workout. Plus, your body can store carbs to be released when you are in a carbohydrate deficiency.
In addition to being detrimental to your fitness goals, a carb deficiency can also cause some unpleasant side effects, including:
- Difficulty with focus/concentration
- Headaches
- Fatigue
There are some other symptoms associated with a carb deficiency as well. This is why you may want to consider adding a carb powder to your routine- to avoid going into a carb deficiency.
5 Best Carbohydrate Powders
When it comes to carbohydrate powders, there are lots of options out there and, while options can be good, you may also find yourself overwhelmed. Below, we’ve narrowed down your selections to what we feel are the 5 best carbohydrate powders on the market today.
- XWERKS Motion
- Transparent Labs Carb Powder
- Jacked Factory Carb Surge
- Steel Supplements Hyperade
- Performance Lab Sport Carb
XWERKS Motion
XWERKS is known in the health and fitness industry for providing high-quality supplements that support health and wellness. Their carb supplement, XWERKS Motion, does not fail. It contains a 2:1:1 ratio of BCAAs, which are: leucine, isoleucine, and valine.
According to the website, to achieve best results, this carb powder should be consumed during and after your workout. In addition to the BCAAs, it contains electrolytes to ensure proper hydration.
XWERKS Motion promises to increase energy levels and is available in two flavors: watermelon and raspberry lemonade. It is considered a premium carb powder. If you are looking for a high-quality carb powder that can be used during or after a workout, this will be one of your best options.
Each container costs $49.00 and provides users with 30 servings. This means that each serving is around $1.63.
| Product Name | XWERKS Motion |
|---|---|
| Type | Powder |
| Ingredients |
|
| Flavors |
|
| Cost/Servings | $49.00/30 servings |
Transparent Labs Carb Powder
Transparent Labs Carb Powder if sugar-free and provides users with 25 grams of clean complex carbs in the form of Cluster Dextrin. It promises to restore glycogen stores, boost ATP production, and improve protein synthesis.
Cluster Dextrin is water-soluble, which means it dissolves easily in water and is easily digested. According to the website, you can consume it prior to, during, or following your workout.
Mix one scoop of Transparent Labs Carb Powder with 12 to 20 ounces of water. In addition to the 25 grams of complex carbs, this carb powder offers 100 calories.
This supplement comes in three flavor options:
- Unflavored
- Blue Raspberry
- Tropical Punch
Each container costs $40 and provides users with 30 servings. This option is not expensive, but it’s not cheap either. It falls somewhere around the middle of the price spectrum.
| Product Name | Transparent Labs Carb Powder |
|---|---|
| Type | Powder |
| Ingredients | Cluster Dextrin |
| Flavors |
|
| Cost/Servings | $40/30 servings |
Jacked Factory Carb Surge
Whether you are an amateur or a professional, if your goal is to improve your athletic performance, Jacked Factory Carb Surge is one of the best options. It contains Carb10 and Cluster Dextrin, which are powerful ingredients.
Jacked Factory Carb Surge contains both slow-absorbing and fast-absorbing carbs that don’t have much effect on insulin production and secretion and go down easily.
You can take this supplement at any time prior to, during, or following your workout. It will get you going, improve your overall performance, and help you with recovery.
Jacked Factory Carb Surge is available in three flavor options:
- Unflavored
- Peach Mango
- Blue Raspberry
Each container of this carb powder offers 30 servings and costs $34.99.
| Product Name | Jacked Factory Carb Surge |
|---|---|
| Type | Powder |
| Ingredients |
|
| Flavors |
|
| Cost/Servings | $34.99/30 servings |
Steel Supplements Hyperade
Steel Supplements Hyperade contains Cluster Dextrin, along with the 9 essential amino acids, glutamine, and electrolytes. It comes in four delicious flavor options:
- Unflavored
- Orange
- Lemon Lime
- Bohemian Bliss
Steel Supplements is on the more expensive end of the spectrum, costing $65 for 40 servings.
| Product Name | Steel Supplements Hyperade |
|---|---|
| Type | Powder |
| Ingredients |
|
| Flavors |
|
| Cost/Servings | $65/40 servings |
Performance Lab Sport Carb
Performance Lab Sport Carb is a carb powder that is quickly absorbed by the body. it consistently replenishes energy and is one of the best carb powders on the market.
It is made with the following ingredients:
- KarboLyn
- Pink Himalayan Sea Salt
- Cinnamon
- Coconut Water Powder
You can safely use Performance Lab Sport Carb on a daily basis. It does not cause gastric-distress, bloating, and crashing that many of the other carb supplements on the market do. There is only one flavor: natural chocolate. It is not overly sweet.
Performance Lab Sport Carb is soy-free, non-GMO, vegan-friendly, and gluten-free. It is the most expensive option on our list. It costs $79 for 20 servings.
| Product Name | Performance Lab Sport Carb |
|---|---|
| Type | Powder |
| Ingredients |
|
| Flavors | Natural Chocolate |
| Cost/Servings | $79/20 servings |
How We Chose the 5 Best Carbohydrate Powders
The supplement market is very lucrative, so there are lots of manufacturers. The market is flooded with options for carbohydrate powders. While its always nice to have options, too many can be overwhelming. That’s why we took the time to go through them so you didn’t have to. Below, we’ll go over the factors that we used to create this list of 5 best carbohydrate powders.
Here's what we looked at:
- Carbs/serving
- Flavor
- Price
- Digestion
- Added ingredients
We will go over each one of these in detail below:
Carbs/Serving
Since we are reviewing carbohydrate supplements, we decided that carbs per serving was a good place to start. We chose powders that have a decent amount of carbs per serving.
As mentioned, approximately 45% to 65% of your daily caloric intake should be from carbohydrates. This means that within the average 2,000 calorie diet, approximately 225 to 325 grams should be carbs. While it’s best if it comes from whole foods, sometimes this isn’t an option, and you need to fill in the gaps. That is where carb powders come in- they can help you reach your daily goal.
Flavor
The second factor we looked at was flavor. We understand that everyone is different and therefore has different preferences when it comes to what a supplement tastes like. There are some who want a pleasant flavor, while others prefer something unflavored that they can add to their protein shake, pre-workout beverage, or something else. That is why we’ve included both flavored and unflavored supplements on our list.
Price
The third factor we considered was price. We understand that not everyone has the same budget. Some can only spend a little bit on a supplement, while price isn’t an issue for others. Of course, it is important to keep in mind that results and price are not always tied together. The cheaper supplements are almost always just as effective as the more expensive ones.
That being said, we’ve included inexpensive supplements as well as expensive ones- and a few that fall in-between the two extremes. The more expensive options contain additional ingredients that may benefit your overall health in other ways- but the cheaper ones will get the job done.
Finally, it’s important to keep in mind that since you’re considering taking a carb supplement, chances are you’re on others as well. Therefore, you might want to spread out your costs.
Digestion
We can all agree that we don’t want a supplement that will cause digestive upset. If you do try one that does, you’ll likely regret your purchase and not take it. We made sure that the carb powders on our list are easy to digest. Most of them are made with Cluster Dextrin, which is a complex carbohydrate that’s easy for your body to digest and release into the bloodstream, getting to your muscles faster.
Added Ingredients
The last factor we considered was added ingredients. A supplement that contains added vitamins and minerals is usually more beneficial for your body than one that does not. On the other hand, more doesn’t necessarily mean better.
We have included a variety of products, some contain only complex carbs, while others contain protein, vitamins/minerals, electrolytes, and others. So, whether you are looking for something simple or one with a larger ingredient list, you’re sure to find exactly what you’re looking for.
We did avoid including products with harmful ingredients. There are a few with artificial ingredients and- since there are some people who prefer to avoid these, we made sure we were clear when this was the case.
Average Cost of Carbohydrate Powders
As we mentioned above, carbohydrate powders come in a variety of price points. On average, they fall somewhere between $15 to $80 per container. That being said, when you are evaluating cost, it’s more important to consider the cost per serving, which can range from $0.45 to $4.00.
Additionally, just because the price tag is high on a particular supplement doesn’t mean that it will give you amazing results and just because it’s cheap does not mean that it’s ineffective.
You must take the time to evaluate your personal goals and determine the ingredients that will best support those goals. This can help you determine which supplement is right for you.
Things You Should Consider Before Choosing a Carbohydrate Powder
If you are interested in adding a carbohydrate powder to your routine, be sure to start with one of these five on our list. If that one doesn’t give you the results you seek, try something else. Supplements are natural, so you can experiment until you find one that works for you.
Below, we’ll explore a few of the things you need to think about before purchasing a carbohydrate powder:
- Personal Needs/Goals
- Personal Budget
- Flavor Preferences
What are your personal needs/goals?
First and foremost, when choosing a carbohydrate powder, you must determine if you are in a carbohydrate deficit. If you are not getting your recommended daily intake of carbs, you may have headaches and difficulty concentrating.
If you are in a carb deficit, consider one of the high-carb options we’ve listed here. You can also eat some sweet potatoes or other whole foods that are high in carbs to increase your carb intake.
If, on the other hand, the purpose of using a carb powder is to help you meet your fitness goals, consider the carbs that you’re already consuming to make sure that you choose one that will help you meet your goals. Most of these carb powders can be taken prior to, during, or following your workout.
What can you afford to spend on a carb powder?
For most people, budget is a significant consideration. Therefore, when you are choosing a carbohydrate powder, think about your budget. What can you afford to spend on a supplement?
Typically, the higher priced options are going to have large ingredient lists or be made with clean, whole foods. The less expensive ones usually don’t have as many ingredients, but this doesn’t mean they will not be effective.
Consider how much you’re willing to spend on a carb powder. As mentioned, there are a variety of price points so, no matter what your personal budget is, you’ll be able to find one that will work for you.
Do you have a flavor preference?
We can all agree that no one wants a supplement that tastes bad or has an unpleasant texture. Most people prefer a decent flavor and smooth texture. Most of the carb powders on our list have several flavor options. If you don’t have a particular favorite flavor, you might consider using an unflavored one that you can mix with your smoothie or protein shake.
Conclusion
Carbohydrates are one of the three essential macronutrients that your body needs to function properly. Carbs give you energy to function. Carb powders are a great option for those who are looking to replenish carbs that are burned off during a workout or who are in a carbohydrate deficit. Regardless of where you find yourself, increasing your carb intake is definitely going to help you reach your health and fitness goals.
In this article, we’ve reviewed what we believe are the 5 best carbohydrate powders you will encounter in today’s market. This supplement is beneficial for everyone, whether you’re just getting started on your fitness journey or you’re an expert-level athlete.
If you want to increase your carbohydrate intake, a carb powder will help. However, before you start looking for one, you must consider your goals, budget, and flavor preference. By answering these questions, you’ll be able to find your perfect fit.
Commonly Asked Questions about Carbohydrate Powders
Below, we’ll be answering a few of the most commonly asked questions about carbohydrate powders.
What do carbohydrate supplements do?
A carbohydrate supplement will give you the energy you need to increase the length and intensity of your workouts. They replace glycogen that is lost during your workouts. In addition, if you’re not getting the carbohydrates that your body needs, a carb supplement can fill in the gaps.
Will carbohydrates cause weight gain?
One of the most common misconceptions about carbs is that they cause weight gain. No matter what you’ve been told or read, carbs do not cause weight gain. A caloric surplus is the primary cause of weight gain.
Since carbs are the primary source of energy, they may actually encourage weight loss because they allow you to exercise longer.
Does the type of carbohydrate powder matter?
Yes, the type of carbohydrates does matter because your body reacts to each one differently. If you’re concerned about digestion or you want a powder that will process quickly, Cluster Dextrin is one of the best options.
References
“Carbohydrate Supplements: Uses for Muscle Growth, Recovery & Performance.” Muscle & Strength, 5 Feb. 2012, www.muscleandstrength.com/expert-guides/carb-supplements.
“Fats | Nutrition.gov.” Www.nutrition.gov, www.nutrition.gov/topics/whats-food/fats.
foodrevolutionnetwork. “Are Starches Good or Bad?” Food Revolution Network, 12 Nov. 2021, foodrevolution.org/blog/what-are-starches/.
Gunnars, Kris. “A Low-Carb Meal Plan and Menu to Improve Your Health.” Healthline, Healthline Media, 16 July 2018, www.healthline.com/nutrition/low-carb-diet-meal-plan-and-menu.
Harvard School of Public Health. “Protein.” The Nutrition Source, 2019, www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/.
Health Direct. “Central Nervous System (CNS).” Healthdirect.gov.au, Healthdirect Australia, 2 Sept. 2019, www.healthdirect.gov.au/central-nervous-system.
“Healthfully.” Healthfully, healthfully.com/what-is-a-carbohydrate-deficiency-12683681.html.
Leão, Rocha. “Glycogen – an Overview | ScienceDirect Topics.” Sciencedirect.com, 2017, www.sciencedirect.com/topics/neuroscience/glycogen.
Mayo Clinic Staff. “Choose Your Carbs Wisely.” Mayo Clinic, 2017, www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/carbohydrates/art-20045705.
—. “How to Add More Fiber to Your Diet.” Mayo Clinic, 2018, www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983.
—. “Weight-Training Do’s and Don’ts.” Mayo Clinic, 2018, www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/weight-training/art-20045842.
Petre, Alina. “BCAA Benefits: A Review of Branched-Chain Amino Acids.” Healthline, Healthline Media, 25 Nov. 2016, www.healthline.com/nutrition/bcaa.
Streit, Lizzie. “What Are Macronutrients? All You Need to Know.” Healthline, 1 Nov. 2021, www.healthline.com/nutrition/what-are-macronutrients.
“Sugar 101.” Www.heart.org, 2018, www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/sugar-101.
“The Amino Acid That Improves Exercise Performance.” Dr. Axe, draxe.com/nutrition/valine-benefits/.
“The Muscle-Building Amino Acid Your Body Needs.” Dr. Axe, draxe.com/nutrition/leucine/.
“The Muscle-Supporting Amino Acid You Need.” Dr. Axe, draxe.com/nutrition/isoleucine-benefits/.
West, Helen. “Electrolytes: Definition, Functions, Imbalance and Sources.” Healthline, 2018, www.healthline.com/nutrition/electrolytes.
“What Is a Calorie Surplus?” Straight Health, 18 Apr. 2017, straighthealth.com/what-is-a-calorie-surplus/.