Maple for athletes

The Federation of Quebec Maple Syrup Producers (FPAQ)

The Federation of Quebec Maple Syrup Producers (FPAQ)

Standard Supplier 4th January 2016

Maple for athletes

Maple syrup is a brilliant natural source of energy, that can easily be incorporated in to an athletes diet before, during and after working out.

Before a workout
What you eat before you work out must digest quickly, give you energy in the form of carbohydrates and not leave you hungry. What meal or snack you choose depends on how much time you have before you work out. Digesting protein, fat and fiber takes a long time, so it is better to limit your intake before you exercise. But be sure to add these essential nutrients into other meals.

These recipes are ideal if eaten 45–60 minutes before your workout. They supply both simple and complex carbohydrates, a little protein, very little fibre and zero fat.

Maple Rice Pudding

During a workout
If you exercise for more than 60 minutes at a time, it can be important to replenish your muscles with carbohydrates to keep your energy level up and avoid dehydration, especially if your last meal was more than two hours before you started or your workout is very intense.

Here are some recipes for energy drinks made with maple syrup that provide your muscles with readily usable sugars and electrolytes (sodium and potassium) to replace what you have lost in perspiration. These homemade energy drinks have no added colouring, artificial flavours, additives or preservatives. Natural energy from Canadian maples!

All-Natural Maple Sports Drink
Maple and Apricot Energy Gel
NAPSI-certified Maple Water and Mint Natural Energy Drink
Sports Drink with Cranberry, Maple and Star Anise
Maple-Apple Chips

After a workout
After your workout, it is important to begin the recovery process. The ideal way to do this is to eat foods that will give you at least 30 to 60 grams of carbohydrates and about 10 to 20 grams of protein.

These post-workout recovery snacks made from pure, natural ingredients should be taken within the half hour following your exercise.

Fruity Maple Refueler Shake
Maple Chicken Salad Pita Pocket

For all recipes featured visit

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