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What is IO Genix WaxyMaze?
IO Genix WaxyMaze is a carbohydrate powder for mixing with water, made from waxy maize starch. A 75 g serving provides 74 g of carbohydrate for 297 kcal, of which 0 g sugars, and 0.5 mg of vitamin B1. It dissolves in 500 to 700 ml of water and is drunk during or after exercise.
Waxy maize — waxy maize in English — is a variety of maize whose starch consists almost entirely of amylopectin, the branched fraction of starch. Ordinary starch contains around a quarter amylose, the linear fraction, which digests more slowly. It is this botanical peculiarity, and nothing else, that explains how the product behaves in the body.
In concrete terms, you are dealing with a high-glycaemic-index carbohydrate source, with no sugar in the nutritional sense of the word, and no pronounced sweet taste. It is fuel, not a drink for pleasure. The rest of the Spanish range can be browsed in our IO Genix aisle, and the other products in the category in our waxy maize aisle.
What does a serving of WaxyMaze contain?
| Nutritional values | Per 75 g serving | % NRV |
|---|---|---|
| Energy | 297 kcal | — |
| Fat | 0 g | — |
| Carbohydrate | 74 g | — |
| of which sugars | 0 g | — |
| Protein | 0.3 g | — |
| Salt | 0 g | — |
| Amylopectin (WaxyMaze) | 72.2 g | NRV not established |
| Vitamin B1 (thiamine) | 0.5 mg | 45% |
The line to look at is the sugars: 74 g of carbohydrate, of which 0 g sugars. That is what sets a starch powder apart from a conventional energy drink, where most of the carbohydrate is sucrose or glucose. Here, it all comes from a branched starch. The energy arrives quickly, but it does not arrive as sugar, and the cloying feeling typical of very sweet drinks does not occur.
The vitamin B1 is not there for show: it is the vitamin involved in carbohydrate metabolism, and thiamine contributes to normal energy-yielding metabolism — that is the authorised wording. At 0.5 mg per serving, i.e. 45% of the reference value, the amount is enough to be declared.
One point we want to state plainly, because it changes how this product should be used: it contains no sodium. The table shows 0 g of salt. So this is not a complete sports drink: on a long ride or in hot weather, you will be short of the electrolytes you lose through sweat. Plan for those separately — our electrolytes aisle exists for that. A carbohydrate powder on its own is no substitute for a properly formulated isotonic drink.
Something else that cannot be asserted is that this powder clears the stomach faster than any other: that is the classic marketing argument for waxy maize, it has not been validated at European level and we will not repeat it. What is true and verifiable is the composition: a branched starch, high glycaemic index, no sugar.
Data missing from the manufacturer's file: the net weight of the tub, and therefore the number of servings, is not disclosed, any more than the stated origin of the flavouring. We will not infer them; the net content is shown on the packaging you receive.
Ingredients list
Modified starch, flavouring, acidity regulator (citric acid), sweeteners (sucralose, acesulfame K), vitamin B1 (thiamine hydrochloride).
May contain traces of GLUTEN, MILK, EGG and SOYA.
How do you take WaxyMaze?
Serving: 75 g. Liquid: 500 to 700 ml of water. Timing: 30 minutes before exercise, sipped during exercise, or immediately afterwards. Frequency: one serving per session, depending on duration and intensity. Duration: no course to follow, it is a product used occasionally around training.
The dilution volume is the most important parameter, and it is the one people get wrong most often. A 75 g serving in 300 ml gives a very concentrated drink, hard to swallow during exercise and sometimes heavy on the stomach. The 500 to 700 ml specified by the manufacturer are not a suggestion: they correspond to a concentration the digestive tract will accept under exertion. If you have to carry less liquid, cut the powder, not the water.
Adjust the concentration to the outside temperature — an endurance habit that few people apply. In cold weather you sweat less and can go more concentrated: the manufacturer mentions 60 to 80 g per litre. In hot weather, what you mainly need is to drink: drop to 20 to 40 g per litre and increase the volume.
In weight training, the 75 g serving in 500 ml during the session makes sense on long, high-volume workouts. On an hour of strength work it is probably superfluous: over that duration your glycogen stores are enough, and another 297 kcal in the day is not neutral if you are watching your weight.
For recovery, the classic combination remains carbohydrate plus protein. A serving of WaxyMaze with a scoop of protein within the thirty minutes after the session covers both needs at once, and it is also the basis of a self-made mass gain shake, often cheaper than a ready-made gainer.
Who is WaxyMaze for, and who is it not for?
It suits an endurance athlete on efforts of more than an hour, a weight trainer on long sessions, and anyone looking to increase their daily calorie intake without going through bulky foods.
It is not for you if your goal is weight loss. This is the point on which we regularly turn down sales in the shop: 297 kcal in a drink is the equivalent of a light meal, and drinking your calories is the quickest way to derail a deficit. During a cutting phase, this product only makes sense on very long sessions, and even then.
It is not recommended for children, adolescents, pregnant women or breastfeeding women. People with diabetes or with a blood-sugar regulation disorder should seek their doctor's advice before using a high-glycaemic-index powder: that is not a token precaution.
The formula contains sucralose and acesulfame K. If you avoid artificial sweeteners, this product is not for you. Anyone with allergies should take account of the traces of gluten, milk, egg and soya.
What not to expect from it: this is not a performance product with an immediate effect. You will not be stronger after drinking it. It supplies fuel, which is only of interest if the effort actually consumes it. On an hour-long session for someone who eats properly, the usefulness is slight.
WaxyMaze or cyclic dextrin?
The two powders occupy the same place in the carbohydrate aisle, and the choice comes down to two simple criteria.
WaxyMaze is an amylopectin derived from waxy maize. It is the most economical option per gram of carbohydrate, it mixes properly and it suits the majority of uses: post-session refuelling, a drink for long training sessions, extra calories during mass gain.
Cyclic dextrin is a starch processed differently, whose main quality is digestive comfort at high concentration. If you have ever had a heavy stomach from a carbohydrate powder during exercise, that is the parameter that matters to you, and our cyclic dextrin aisle is the right place. The trade-off is that it costs considerably more.
That leaves maltodextrin, the oldest and cheapest of the three, perfectly valid for recovery when digestive tolerance is not an issue. To sum up: maltodextrin if budget comes first, WaxyMaze for a good compromise, cyclic dextrin if your stomach has already let you down mid-race.
Frequently asked questions
How much carbohydrate in a serving?
74 g of carbohydrate for 297 kcal, of which 0 g sugars. All of it comes from waxy maize starch, rich in amylopectin. That is the carbohydrate equivalent of roughly 100 g of dry pasta, in liquid form and with no bulk in the stomach.
Does it taste sweet?
Not very. The product contains no sugars, only sucralose and acesulfame K in small amounts, plus an acidity regulator. The resulting drink stays light in taste, which is an advantage on long efforts where very sweet drinks end up becoming sickly.
Do you need to add electrolytes?
Yes, as soon as the effort drags on and you are sweating. The nutrition table shows 0 g of salt: this powder supplies fuel, not minerals. On a long ride or in hot weather, add an electrolyte product or a pinch of salt to your bottle.
Before, during or after training?
All three are provided for, but the most worthwhile use is during efforts of more than sixty minutes and immediately after an intense session. Before exercise, taking it 30 minutes beforehand works; on a short session, by contrast, the intake is of little interest.
Can it be mixed with a protein?
Yes, and it is in fact the most common pairing for recovery: carbohydrate and protein in the same shaker after the session. It is also the basis of a home-made gainer, generally cheaper and more adjustable than a ready-made mass gain product.
How much water per serving?
500 to 700 ml for 75 g of powder. Below 500 ml, the drink becomes concentrated and sits heavily on the stomach during exercise. In hot weather, increase the volume further or cut the powder: it is digestive comfort that decides, not the theoretical serving.
Does this product make you put on weight?
It provides 297 kcal per serving, so yes, if you add it to a diet that already covers your needs. That is precisely its value during mass gain and its main drawback during a cutting phase. Use it according to your goal, not out of habit.
Where can you buy IO Genix WaxyMaze?
The tub can be ordered from this page, and we ship throughout France and Europe. At the Vendargues shop, about ten minutes from Montpellier, it is a product we recommend mainly to cyclists and trail runners, and one we frankly advise against for anyone trying to lose weight: drinking 300 kcal is the most discreet way of sabotaging a deficit. The full aisle can be browsed in our sports nutrition selection.
What is TrainedByJP Sustain?
Sustain is a powdered exercise drink, to be sipped during training, supplied in a 1.8 kg tub, or 60 servings of 30 g. The flavours we stock: Orange & Mango and Berry Burst.
What sets it apart is the carbohydrate make-up, which the manufacturer calls the Tri-Carb Complex: 25 g of carbohydrate per serving, split across three sources with different absorption rates — cyclic dextrin, palatinose and fructose. The idea is to spread the intake over time rather than concentrate it on a single pathway.
Added to this are a coconut water powder, glycerol monostearate and Himalayan pink salt. The product contains no stimulants: this is not a pre-workout, it is fuel. The rest of the British range can be found in our TrainedByJP aisle.
What is in a 30 g serving?
| Component | Per 30 g serving | Per 100 g* | Stated role |
|---|---|---|---|
| Energy | around 100 kcal | around 333 kcal | — |
| Tri-Carb Complex, total | 25 g | 83.3 g | Carbohydrate intake |
| of which cyclic dextrin (barley starch) | 10 g | 33.3 g | Fast-absorbing carbohydrate |
| of which palatinose | 10 g | 33.3 g | Slow-absorbing carbohydrate |
| of which fructose | 5 g | 16.7 g | Absorption pathway distinct from glucose |
| CocoMineral, coconut water powder | amount not disclosed | — | Electrolyte intake |
| Glycerol monostearate | amount not disclosed | — | Hydration |
| Himalayan pink salt | amount not disclosed | — | Sodium intake |
| Fat, protein, salt | not declared | not declared | — |
* Column calculated from the 30 g serving declared by the manufacturer. The energy value is given only in kilocalories and only approximately, and the full nutrition table — fat, protein, salt, sugars — is not published. We will not invent it.
The figure that shapes the product is the 25 g of carbohydrate per 30 g of powder. In other words, more than 83% of the sachet is fuel, which leaves little room for anything else — flavouring, citric acid, beetroot colouring, sucralose. That is consistent with an exercise product.
The split is worth pausing on, because it is what you are buying. Cyclic dextrin empties from the stomach quickly and supplies energy without heaviness. Palatinose, or isomaltulose, is a slow-absorbing sugar that spreads the intake out. Fructose, finally, uses a different intestinal transporter from glucose: combining the two makes it possible in practice to absorb more carbohydrate per hour than with a single source. That is the real technical argument behind this formula, and it stands up.
What we cannot assess: the amounts of coconut water, glycerol and pink salt are not published. On an exercise drink, sodium content is nonetheless the second most important piece of information after the carbohydrate — it is what decides whether the product covers your sweat losses. Without that figure, we cannot tell you whether you need to add electrolytes alongside it. The manufacturer suggests as much itself, depending on the heat and how heavily you sweat, which suggests the intake stays modest.
How do you use Sustain?
Serving: 30 g. Liquid: 750 ml of cold water. Timing: during the session, starting 15 to 20 minutes after it begins. Frequency: one bottle per long session. Duration: none, this is an exercise food.
The 750 ml volume is not merely indicative: it is what makes this product a bottle rather than a shake. You sip it in small mouthfuls across the whole session, and it is that way of drinking it that lets you take on 25 g of carbohydrate without digestive discomfort. Downed in one go, the same liquid would cause problems.
The manufacturer gives three specific protocols. Sessions of more than 90 minutes: continuous consumption in small sips. High-intensity training: start 15 to 20 minutes after the session begins. Endurance sports: spread it across the full duration of the effort.
One instruction to respect: take Sustain separately from your EAAs or your protein. The manufacturer says so, and it is justified — a carbohydrate drink and an amino acid drink in the same bottle do not digest as well as you would hope. If you take EAAs during exercise, alternate rather than mix.
The 1.8 kg tub covers 60 servings. At three long sessions a week, that works out at around five months. Store dry, and close it properly.
Who is Sustain for, and who is it not for?
It suits efforts that last, first and foremost: a long bike ride, a run of more than an hour and a half, trail running, a high-volume strength session, a team sport with two training slots. That is where 25 g of carbohydrate during exercise genuinely changes something. The fact that it contains no stimulants also makes it usable in the evening, unlike a pre-workout.
It contains GLUTEN, the barley starch being the source. That is a decisive piece of information and one rarely highlighted in this category: people with coeliac disease must avoid it. The product is also made in a facility that handles milk, soya and eggs.
It is not recommended for children, or for pregnant and breastfeeding women. The manufacturer also urges caution in cases of diabetes or disordered carbohydrate metabolism: that makes sense for a drink delivering 25 g of carbohydrate in one go, and this question is one for your doctor.
It is not for a session of less than an hour. For an ordinary weights session, your glycogen stores are more than enough, and drinking 100 kcal during training simply adds 100 kcal to your day. Nor is it for you if you are in a strict calorie deficit, for the same reason.
What you should not expect from it: any kick. With no caffeine and no stimulants, you will feel nothing immediate — what you should notice is not falling apart in the second hour. This is a product judged on the end of the effort, not on the first ten minutes.
Sustain or cyclic dextrin on its own?
That is the real trade-off, and it turns on price as much as on the formula.
Cyclic dextrin bought on its own costs distinctly less per gram of carbohydrate, and it is the best-established exercise carbohydrate in the category: rapid gastric emptying, very good digestive tolerance, no pronounced sweetness. It is the better choice if you want to control your own dose, if you prefer a single-ingredient product, or if budget matters — you can add your own salt and your own electrolytes for a few pence.
Sustain brings two things a dextrin on its own does not have. The first: fructose, which uses a separate intestinal transporter and allows more carbohydrate to be absorbed per hour over a long effort. The second: palatinose, which spreads the intake and avoids the spike-then-slump. Add the taste, the coconut water and the salt, and you have a ready-made drink, which a plain powder is not.
If your effort lasts less than an hour and a half, the gap between the two will not show, and maltodextrin or waxy maize will do the job for far less. Beyond two hours, the multi-source formula comes into its own.
Frequently asked questions
Why three different carbohydrate sources?
Because they do not use the same pathways. Glucose and fructose travel via separate intestinal transporters, which means combining the two allows more carbohydrate to be absorbed per hour than relying on a single source. Palatinose, being slower, spreads the intake over time. Over a two-hour effort, that split has a real benefit.
Do you really need 750 ml of water?
Yes, and that is what separates an exercise drink from a shake. At 750 ml sipped across the session, the carbohydrate concentration stays low and the stomach copes. In 300 ml downed in one go, the same 25 g becomes uncomfortable during exercise.
Does it contain gluten?
Yes. The barley starch that forms the base of the cyclic dextrin supplies it, and the manufacturer declares it as an allergen. People with coeliac disease must avoid it. This is a point on which this formula differs from most cyclic dextrins in the aisle, which are usually made from maize or tapioca starch.
How many servings are in the tub?
Sixty servings of 30 g for 1.8 kg. At three long sessions a week, that covers around five months. It is a size that only makes sense if you regularly string together efforts of more than an hour and a half.
Can it be mixed with EAAs or with protein?
The manufacturer advises taking them separately. Mixing a carbohydrate drink and an amino acid source in the same bottle slows gastric emptying and increases the risk of discomfort during exercise. If you take both, alternate the mouthfuls rather than the bottles.
Does it contain enough electrolytes for a session in summer?
We cannot say: the amounts of coconut water and pink salt are not published. The manufacturer suggests adding electrolytes itself, depending on weather conditions and how heavily you sweat, which suggests the baseline intake stays modest. On a long effort in real heat, plan for a supplement.
Is it suitable for an hour-long weights session?
Not really. Over an hour of weights, your glycogen stores comfortably cover the effort, and drinking an extra 100 kcal brings nothing beyond 100 kcal. This product comes into its own beyond 90 minutes, or on continuous endurance efforts.
Where can you buy TrainedByJP Sustain?
The flavours can be ordered from this page, and we ship throughout France and Europe. On a 60-serving tub, you had better be sure of the flavour: at 750 ml per session, a taste you tire of quickly becomes a problem.
At the Vendargues shop, about ten minutes from Montpellier, this is a product we discuss by starting with one simple question: how long does your session last? Under an hour and a half, we recommend something else, and often something cheaper. The rest of the exercise carbohydrates can be compared in our sports nutrition aisle.
What is waxy maize?
Waxy maize is starch from waxy corn, a variety of corn whose starch is composed almost exclusively of amylopectin, the highly branched form of starch. Regular corn contains about a quarter of amylose, the linear form; waxy corn, however, contains practically none.
An important difference from maltodextrin: waxy maize is not hydrolyzed. Its molecules remain whole and have a very high molecular weight. This explains its particular texture — a powder that slightly thickens the liquid and gives it a milky appearance.
Nutritionally, nothing spectacular: about 4 kcal per gram, or 370 to 390 kcal per 100 g, almost exclusively carbohydrates, with no protein, fat, or fiber. Like all carbohydrate powders, it is an energy source and nothing else.
Is waxy maize truly a "slow carbohydrate"?
This is the argument you read everywhere, and it deserves to be debunked because it contradicts itself: the same product is often presented as "slow" and "high glycemic index." The two do not go together.
The reality comes down to two points. First, amylopectin is the form of starch most rapidly attacked by digestive enzymes, precisely because it is highly branched and offers many attachment points. A starch almost entirely composed of amylopectin has no reason to be slowly assimilated, and available measurements indeed place it among high glycemic index carbohydrates.
Second, the slowness some people feel is not glycemic but mechanical: the very high molecular weight thickens the drink, and a viscous drink leaves the stomach more slowly. This feeling of "it fills you up" therefore has an explanation — but it is more of a drawback during exercise, where the opposite is desired.
Waxy maize is therefore a rapidly assimilated carbohydrate that can give a feeling of heaviness. It is by no means a sustained-release starch.
What does the research actually say?
Little, and nothing conclusive. Studies published on waxy maize in a sports context are few, involve small numbers of participants, and yield mixed results: some report slower gastric emptying than with maltodextrin, while others find no significant difference in performance between the two.
We prefer to put it this way rather than citing an isolated study as if it settled the matter. As it stands, there is no evidence to suggest that waxy maize is superior to simple maltodextrin for performance, recovery, or glycogen replenishment. What remains true is that it efficiently provides carbohydrates at a generally contained price, with a neutral taste.
If you are sold waxy maize as a sustained-release carbohydrate that prevents insulin spikes, the promise goes beyond what the data can support.
When and how to use it?
- After training: 30 to 60 g with a protein powder, when a second session is planned for the day or the next meal is far away.
- For mass gain: 50 to 80 g in a shaker, adding an easy 200 to 300 kcal. This is a very relevant use, similar to rice cream or oat flour, which are more filling.
- During a long effort: possible, but its viscosity makes it less comfortable than cyclic dextrin at high concentrations. Stick to around 6 g per 100 ml of water and shake thoroughly.
- Before a session: 60 to 90 minutes before, if you tolerate it well. Many prefer lighter rice cream.
Preparation: always pour the powder into the liquid, never the other way around, and drink without waiting — the mixture thickens as it sits.
Frequently Asked Questions
When to take waxy maize?
Three time slots make sense. After the session, mixed with protein, when the next meal is far away or a second training session follows later in the day. In a mass gain shaker, at any time when calories need to be added without filling the stomach. And 60 to 90 minutes before exercise, if you tolerate it – not fifteen minutes before, when the viscosity becomes noticeable. A clarification that avoids unnecessary purchases: if you eat enough starchy foods during the day and only train once, this product will bring you nothing that a bowl of rice doesn't already provide.
How much waxy maize per day?
There is no "useful" dose in the sense of a supplement: it is an energy food, the quantity depends on your carbohydrate needs. In practice, 30 to 60 g per serving covers most uses, and 80 to 100 g for mass gain for those who struggle to eat enough. Count 4 kcal per gram and include them in the daily total: 100 g of powder is almost 400 kcal, the equivalent of 110 g of raw rice. Beyond 100 g in a single serving, digestive discomfort becomes probable due to its viscosity.
How to mix waxy maize without lumps?
Put the liquid in the shaker first, pour the powder on top, close and shake immediately for about ten seconds. The reverse order forms a compact block at the bottom, very difficult to break up. Drink without delay: the preparation thickens in a few minutes at rest, until it becomes pasty. If you combine it with protein, first mix the waxy maize alone, then add the whey. And if the texture bothers you, simply increase the volume of water: 500 ml instead of 300.
Waxy maize or maltodextrin: which to choose?
For use in a shaker, both are essentially equivalent: same energy intake, same high glycemic index, no demonstrated superiority of one over the other. The price per kilo is therefore a legitimate deciding factor. Two practical differences, however: waxy maize thickens the drink and gives a feeling of satiety that maltodextrin does not, which will appeal to some and bother others; and for an intra-training bottle, maltodextrin remains more fluid, better documented, and easier to drink in small sips.
Waxy maize or cyclic dextrin?
These are two corn starches treated differently. Cyclic dextrin undergoes an enzymatic transformation that gives it very low osmolality: it leaves the stomach quickly even when concentrated, making it the reference for drinking during exercise. Waxy maize, untransformed, thickens and is heavier at the same concentration. On the other hand, it is generally much cheaper per kilo. The simple rule: cyclic dextrin during the session, waxy maize in the shaker around the session.
What is the price of waxy maize?
It is one of the cheapest carbohydrate powders on the market, on par with maltodextrin and well below cyclic dextrin. The benchmark to use is the price per kilo, never the price of the bag, as packaging ranges from 1 to 5 kg. A common-sense remark before buying: for the same energy cost, rice, oat flakes, or potatoes are even cheaper and provide micronutrients. The powder is only justified by convenience: it is drinkable, weighable, and does not fill the stomach.
Does waxy maize contain gluten?
No, it is derived from corn. For flavored versions, check the traces mention on the packaging.
Does it make you gain fat?
Only if it creates a caloric surplus, like any carbohydrate. Accounted for in the daily total, it does not pose any particular problem. The trap is elsewhere: a powder is drunk effortlessly and is hardly satiating, so 80 g can easily be added to an already full day without being counted.
Is it suitable for people with diabetes?
Its glycemic index is high. Any use requires a medical decision, to be made with the treating physician.
What does it taste like?
Neutral, very slightly floury, with a slightly thick texture. It mixes well with flavored whey, less well with water alone.
Waxy maize or dextrose?
Dextrose is pure glucose, very sweet and with high osmolality; waxy maize is neutral in taste and exerts low osmotic pressure, but thickens the drink. In a shaker, waxy maize is more pleasant; in small quantities to quickly boost blood sugar, dextrose acts faster.
Can it be used in cooking?
It is mainly used as a thickener. It is not a flour: it does not replace oats or rice cream in porridge or pancakes.
What can be found on the shelves?
We stock waxy maize powders with short ingredient lists, particularly from IO Genix and TrainedByJP. Depending on your goal, compare with maltodextrin for price, cyclic dextrin for digestive comfort during intra-training, or gainers from the hard gainer and lean gainer pages if your goal is to add complete calories.
Where to compare it near Montpellier?
Carbohydrate powders look very similar on paper but quite different in a shaker: the fineness of the grain and the resulting texture completely change the experience. You can see them and ask your questions in our store in Vendargues, about ten minutes from Montpellier, where we can also tell you when a powdered carbohydrate is not necessary. We ship throughout France and Europe.
Sources
- ANSES — Opinion on the updating of recommended nutritional intakes for carbohydrates
- ANSES — Ciqual table of nutritional composition of foods
To be integrated into a varied and balanced diet and a healthy lifestyle.
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What is waxy maize?
Waxy maize is starch from waxy corn, a variety of corn whose starch is composed almost exclusively of amylopectin, the highly branched form of starch. Regular corn contains about a quarter of amylose, the linear form; waxy corn, however, contains practically none.
An important difference from maltodextrin: waxy maize is not hydrolyzed. Its molecules remain whole and have a very high molecular weight. This explains its particular texture — a powder that slightly thickens the liquid and gives it a milky appearance.
Nutritionally, nothing spectacular: about 4 kcal per gram, or 370 to 390 kcal per 100 g, almost exclusively carbohydrates, with no protein, fat, or fiber. Like all carbohydrate powders, it is an energy source and nothing else.
Is waxy maize truly a "slow carbohydrate"?
This is the argument you read everywhere, and it deserves to be debunked because it contradicts itself: the same product is often presented as "slow" and "high glycemic index." The two do not go together.
The reality comes down to two points. First, amylopectin is the form of starch most rapidly attacked by digestive enzymes, precisely because it is highly branched and offers many attachment points. A starch almost entirely composed of amylopectin has no reason to be slowly assimilated, and available measurements indeed place it among high glycemic index carbohydrates.
Second, the slowness some people feel is not glycemic but mechanical: the very high molecular weight thickens the drink, and a viscous drink leaves the stomach more slowly. This feeling of "it fills you up" therefore has an explanation — but it is more of a drawback during exercise, where the opposite is desired.
Waxy maize is therefore a rapidly assimilated carbohydrate that can give a feeling of heaviness. It is by no means a sustained-release starch.
What does the research actually say?
Little, and nothing conclusive. Studies published on waxy maize in a sports context are few, involve small numbers of participants, and yield mixed results: some report slower gastric emptying than with maltodextrin, while others find no significant difference in performance between the two.
We prefer to put it this way rather than citing an isolated study as if it settled the matter. As it stands, there is no evidence to suggest that waxy maize is superior to simple maltodextrin for performance, recovery, or glycogen replenishment. What remains true is that it efficiently provides carbohydrates at a generally contained price, with a neutral taste.
If you are sold waxy maize as a sustained-release carbohydrate that prevents insulin spikes, the promise goes beyond what the data can support.
When and how to use it?
- After training: 30 to 60 g with a protein powder, when a second session is planned for the day or the next meal is far away.
- For mass gain: 50 to 80 g in a shaker, adding an easy 200 to 300 kcal. This is a very relevant use, similar to rice cream or oat flour, which are more filling.
- During a long effort: possible, but its viscosity makes it less comfortable than cyclic dextrin at high concentrations. Stick to around 6 g per 100 ml of water and shake thoroughly.
- Before a session: 60 to 90 minutes before, if you tolerate it well. Many prefer lighter rice cream.
Preparation: always pour the powder into the liquid, never the other way around, and drink without waiting — the mixture thickens as it sits.
Frequently Asked Questions
When to take waxy maize?
Three time slots make sense. After the session, mixed with protein, when the next meal is far away or a second training session follows later in the day. In a mass gain shaker, at any time when calories need to be added without filling the stomach. And 60 to 90 minutes before exercise, if you tolerate it – not fifteen minutes before, when the viscosity becomes noticeable. A clarification that avoids unnecessary purchases: if you eat enough starchy foods during the day and only train once, this product will bring you nothing that a bowl of rice doesn't already provide.
How much waxy maize per day?
There is no "useful" dose in the sense of a supplement: it is an energy food, the quantity depends on your carbohydrate needs. In practice, 30 to 60 g per serving covers most uses, and 80 to 100 g for mass gain for those who struggle to eat enough. Count 4 kcal per gram and include them in the daily total: 100 g of powder is almost 400 kcal, the equivalent of 110 g of raw rice. Beyond 100 g in a single serving, digestive discomfort becomes probable due to its viscosity.
How to mix waxy maize without lumps?
Put the liquid in the shaker first, pour the powder on top, close and shake immediately for about ten seconds. The reverse order forms a compact block at the bottom, very difficult to break up. Drink without delay: the preparation thickens in a few minutes at rest, until it becomes pasty. If you combine it with protein, first mix the waxy maize alone, then add the whey. And if the texture bothers you, simply increase the volume of water: 500 ml instead of 300.
Waxy maize or maltodextrin: which to choose?
For use in a shaker, both are essentially equivalent: same energy intake, same high glycemic index, no demonstrated superiority of one over the other. The price per kilo is therefore a legitimate deciding factor. Two practical differences, however: waxy maize thickens the drink and gives a feeling of satiety that maltodextrin does not, which will appeal to some and bother others; and for an intra-training bottle, maltodextrin remains more fluid, better documented, and easier to drink in small sips.
Waxy maize or cyclic dextrin?
These are two corn starches treated differently. Cyclic dextrin undergoes an enzymatic transformation that gives it very low osmolality: it leaves the stomach quickly even when concentrated, making it the reference for drinking during exercise. Waxy maize, untransformed, thickens and is heavier at the same concentration. On the other hand, it is generally much cheaper per kilo. The simple rule: cyclic dextrin during the session, waxy maize in the shaker around the session.
What is the price of waxy maize?
It is one of the cheapest carbohydrate powders on the market, on par with maltodextrin and well below cyclic dextrin. The benchmark to use is the price per kilo, never the price of the bag, as packaging ranges from 1 to 5 kg. A common-sense remark before buying: for the same energy cost, rice, oat flakes, or potatoes are even cheaper and provide micronutrients. The powder is only justified by convenience: it is drinkable, weighable, and does not fill the stomach.
Does waxy maize contain gluten?
No, it is derived from corn. For flavored versions, check the traces mention on the packaging.
Does it make you gain fat?
Only if it creates a caloric surplus, like any carbohydrate. Accounted for in the daily total, it does not pose any particular problem. The trap is elsewhere: a powder is drunk effortlessly and is hardly satiating, so 80 g can easily be added to an already full day without being counted.
Is it suitable for people with diabetes?
Its glycemic index is high. Any use requires a medical decision, to be made with the treating physician.
What does it taste like?
Neutral, very slightly floury, with a slightly thick texture. It mixes well with flavored whey, less well with water alone.
Waxy maize or dextrose?
Dextrose is pure glucose, very sweet and with high osmolality; waxy maize is neutral in taste and exerts low osmotic pressure, but thickens the drink. In a shaker, waxy maize is more pleasant; in small quantities to quickly boost blood sugar, dextrose acts faster.
Can it be used in cooking?
It is mainly used as a thickener. It is not a flour: it does not replace oats or rice cream in porridge or pancakes.
What can be found on the shelves?
We stock waxy maize powders with short ingredient lists, particularly from IO Genix and TrainedByJP. Depending on your goal, compare with maltodextrin for price, cyclic dextrin for digestive comfort during intra-training, or gainers from the hard gainer and lean gainer pages if your goal is to add complete calories.
Where to compare it near Montpellier?
Carbohydrate powders look very similar on paper but quite different in a shaker: the fineness of the grain and the resulting texture completely change the experience. You can see them and ask your questions in our store in Vendargues, about ten minutes from Montpellier, where we can also tell you when a powdered carbohydrate is not necessary. We ship throughout France and Europe.
Sources
- ANSES — Opinion on the updating of recommended nutritional intakes for carbohydrates
- ANSES — Ciqual table of nutritional composition of foods
To be integrated into a varied and balanced diet and a healthy lifestyle.
Questions fréquentes — Waxy Maize
Quand prendre du waxy maize ?
Trois créneaux ont un sens. Après la séance, mélangé à la protéine, quand le repas suivant est loin ou qu'un second entraînement suit dans la journée. Dans un shaker de prise de masse, à n'importe quel moment où il faut ajouter des calories sans remplir l'estomac. Et 60 à 90 minutes avant l'effort, si vous le tolérez — plutôt que quinze minutes avant, où la viscosité se fait sentir.
Quelle quantité de waxy maize par jour ?
Il n'y a pas de dose « utile » au sens d'un complément : c'est un aliment énergétique, la quantité découle de vos besoins en glucides. En pratique, 30 à 60 g par prise couvrent la plupart des usages, et 80 à 100 g en prise de masse pour qui a du mal à manger assez. Comptez 4 kcal par gramme et intégrez-les au total de la journée : 100 g de poudre, c'est presque 400 kcal, l'équivalent de 110 g de riz cru. Au-delà de 100 g en une seule prise, l'inconfort digestif devient probable, viscosité oblige.
Comment mélanger le waxy maize sans grumeaux ?
Mettez le liquide dans le shaker en premier, versez la poudre dessus, refermez et secouez immédiatement pendant une dizaine de secondes. L'ordre inverse forme un bloc compact au fond, très difficile à défaire. Buvez sans tarder : la préparation s'épaissit en quelques minutes au repos, jusqu'à devenir pâteuse. Si vous le combinez à une protéine, mélangez d'abord le waxy maize seul, puis ajoutez la whey. Et si la texture vous gêne, augmentez simplement le volume d'eau : 500 ml plutôt que 300.
Waxy maize ou maltodextrine : lequel choisir ?
Pour un usage en shaker, les deux apportent la même chose sur le fond : même apport énergétique, même index glycémique élevé. Deux différences pratiques les séparent : le waxy maize épaissit la boisson et donne une impression de satiété que la maltodextrine n'a pas, ce qui plaira aux uns et moins aux autres ; et pour un bidon d'intra-training, la maltodextrine reste plus fluide et plus facile à boire par petites gorgées.
Waxy maize ou cyclic dextrin ?
Ce sont deux amidons de maïs traités différemment. La cyclic dextrin a subi une transformation enzymatique qui lui donne une osmolalité très basse : elle quitte l'estomac vite même concentrée, ce qui en fait la référence pour boire pendant l'effort. Le waxy maize, non transformé, épaissit davantage à concentration égale et donne cette sensation de boisson nourrissante. La règle simple : cyclic dextrin pendant la séance, waxy maize dans le shaker autour de la séance.
Le waxy maize contient-il du gluten ?
Non, il est issu du maïs. Sur les versions aromatisées, vérifiez la mention relative aux traces sur l'emballage.
Fait-il prendre du gras ?
Seulement s'il crée un excédent calorique, comme n'importe quel glucide. Compté dans le total de la journée, il ne pose pas de problème particulier. Comme une poudre se boit sans effort, le réflexe utile est de peser la dose et de l'inscrire dans le total du jour.
Est-il adapté aux personnes diabétiques ?
Son index glycémique est élevé. Toute utilisation relève d'une décision médicale, à prendre avec le médecin qui suit le traitement.
Quel goût a-t-il ?
Neutre, très légèrement farineux, avec une texture un peu épaisse. Il se mélange bien à une whey aromatisée, moins bien à l'eau seule.
Waxy maize ou dextrose ?
Le dextrose est du glucose pur, très sucré et à osmolalité élevée ; le waxy maize est neutre en goût et exerce une pression osmotique faible, mais épaissit la boisson. En shaker, le waxy maize est plus agréable ; en petite quantité pour relancer rapidement la glycémie, le dextrose agit plus vite.
Peut-on l'utiliser en cuisine ?
Il sert surtout d'épaississant. Pour un porridge ou des pancakes, ce sont la farine d'avoine et la crème de riz qui sont faites pour ça.
