For many lifters, the hardest part of gaining muscle isn't the training. It's eating enough. Adding a few hundred calories a day sounds simple until you're forcing down a fourth meal. That's where a bland carb powder like waxy maize earns its spot.
Why carbs make bulking easier
To gain weight you need to eat more energy than you burn. Protein gets most of the attention, but once you're eating enough protein (commonly around 1.6–2.2 g per kg of body weight per day for muscle gain), extra calories mostly need to come from carbs and fat. Carbs also refill muscle glycogen, which helps you keep training hard.
Liquid calories are especially useful because they're less filling than the same calories from solid food.
Why waxy maize works well for this
- It's nearly tasteless. It won't turn your protein shake into syrup.
- No sugar. Each 50 g scoop is starch, about 175 calories.
- It mixes easily in water or milk.
- It's simple to measure, so tracking intake is easy.
To be clear, waxy maize isn't special for muscle growth. Calories are calories for weight gain. It's just one of the more convenient ways to drink them.
Myprotein 100% Waxy Maize Starch
Single-ingredient, unflavored waxy maize from one of the biggest sports nutrition brands. Mixes into shakes with almost no taste and comes in several bag sizes.
- One ingredient, nothing added
- Vegan and gluten-friendly
- Low cost per serving
- Stock in the US comes and goes
How much to add
Start with one 50 g scoop per day and build up:
| Week | Waxy maize per day | Extra calories |
|---|---|---|
| 1 | 25 g | ~90 |
| 2 | 50 g | ~175 |
| 3+ | 75–100 g, split in two shakes | ~260–350 |
Going slowly gives your gut time to adjust and helps you avoid bloating.
Three bulking shakes
Simple post-workout shake (~400 calories)
- 1 scoop whey protein
- 50 g waxy maize
- 300 ml low-fat milk
Breakfast shake (~750 calories)
- 1 scoop protein
- 50 g waxy maize
- 40 g oats
- 1 banana
- 300 ml whole milk
Evening shake (~900 calories)
- 1 scoop casein or whey
- 50 g waxy maize
- 2 tbsp peanut butter
- 400 ml whole milk
Tips to make it stick
- Drink one shake between meals rather than with them, so it doesn't replace food
- Weigh yourself weekly; aim for a slow gain of about 0.25–0.5% of body weight per week to keep fat gain in check
- If the scale isn't moving after two weeks, add another 25 g
The takeaway
Waxy maize won't build muscle by itself, but it makes eating enough a lot easier. Pair it with solid training and enough protein, and let the extra calories do the work.
Looking for a product? See the best waxy maize powders.