Article Index

Written by Will Brink
24 February 2009
 

Back to Waxy Maize Starch (WMS)

So with the above brief summary of why the big interest in various carb sources pre and or post workout, we can focus for a moment on WMS. WMS has been pushed heavily as an optimal carb source with sellers claiming superior effects to other common carb sources such as maltodextrin and dextrose. Claims of faster glycogen resynthesis after tough workouts “rapid absorption” and faster gastric emptying, are the common claims made by those selling WMS. I’m sure people have also seen claims about “high molecular weight, low osmolality” and other fancy terms being thrown around also. So is any of this true, or have people been fed another over hyped poorly supported bag of goods? Let’s see…

“Just The Facts Ma’am”

One major claim of WMS is “rapid glycogen” storage after exercise compared to other carbs. One study compared WMS to dextrose, maltodextrin, and a “resistant”*** starch. 8 male cyclists were put through a workout designed to deplete their glycogen stores**** so their muscles would be primed for glycogen storage as mentioned above in the “Brief History” section. Furthermore, after feeding them these various carb sources - at 24 hours after the glycogen depleting workout program - glycogen levels were essentially the same between the WMS, dextrose, and malto. In fact - although not statistically significant - dextrose was the best of the bunch in this study for getting glycogen levels back up after the exercise protocol (1) which is what athletes should strive for after tough workouts.

Another big claim of WMS is as a pre workout carb source, but is it any better than, say dextrose? The answer appears to be NO. Ten well trained, elite male cyclists were given either WMS, dextrose, resistant starch (RS), or placebo, and their ability to sustain endurance work after ingesting these carb sources and placebo tested. Performance during prolonged endurance exercise is related to the ability to maintain blood glucose levels via glycogen storage and ingested carbs before and or during the exercise. So, these researchers wanted to see which of these carb sources consumed pre-exercise would maintain performance during prolonged exercise. That is, which carb source would fuel the greatest amount of work in the final 30 minutes. First, they gave the cyclists (at separate times) each of the carbs (about a 75 gram dose) 30 minutes before their 2-hour ride. The blood glucose and insulin response from dextrose was 3 times higher in the first 15 minutes; at 30 minutes glucose was still over 1.5 times higher while insulin remained 3 times higher. Then they did their exhaustive ride. The study found dextrose and WMS similar (although dextrose still had a slight edge) in their ability to maintain performance with RS and placebo being less effective (2). Again, WMS did not show itself to be anything special and slightly less effective then good old dextrose. This also is the first study (of several—see more below) to show WMS to be low glycemic and low insulinemic (low insulin spiking).

“So Why All The Hype, Will?”

So at this point the reader is thinking “then why all the hype over Waxy Maize, Will? Where is all this info coming from about this carb source being so great if it’s not so great?!” I feel your pain and will answer your questions! This is where things get more interesting.