Maximize Your Creatine Investment!

February 9, 2010

Far from an isolated incident, a brand new study sought to specifically investigate the glycemic response of WMS (Waxy Maize Starch) ingestion compared to both maltodextrin with a small amount of sucrose, and white bread (10). Interestingly, the resulting blood glucose response of WMS was similar to that of bread! As you'd expect, this was quite a bit lower than the fast carb mix of maltodextrin + sucrose. Additionally, the insulin response was significantly lower for WMS even compared to the bread treatment (and of course much lower than maltodextrin). A final study compared the glycemic response of 25g WMS that was cooked with water into a paste, to that of the same amount of glucose (5). This study is different from the previous WMS studies that used uncooked "native" WMS. The blood sugar levels were similar between groups, leading the researchers to give the WMS a glycemic index rating of 90. The higher the glycemic index the greater the transport of creatine into your cells. I use common table sugar because it has a high glycemic index AND it is cheap! Anyone out there use glucose tablets, maltodextrin, or maltose AND what is the cost AND where did you get it??

Glycemic Value of Sugars:

Organic Agave Nectar 27
Fructose 32
Lactose 65
Honey 83
High fructose corn syrup 89 [Pers. corres. w/Prof. Brand Miller]
Waxy Maize Starch 90
Sucrose 92
Glucose 137
Glucose tablets 146
Maltodextrin 150
Maltose 150