Add Maple Syrup to Your Workout for an Extra Boost!

March 18, 2015


To be a champion, you have to eat like one. And to get maximum results, proper nutrition for exercise is imperative. Whether you are a frequent walker, weekend warrior or preparing for your next marathon training hard can get you far, but nutrition can take you the rest of the way. Pure maple syrup from Canada is an all-natural energy booster and sugar alternative that can help provide nutrition before, during and after exercise.

For several recipes and more tips on exercise nutrition, view this brochure (PDF).

Why Maple Syrup?

Maple syrup is a 100% natural energy source, providing you with simple carbohydrates that are easily broken down by the body into glucose and used for fuel during exercise. Because maple syrup is unprocessed, it contains beneficial vitamins and minerals, including manganese, riboflavin, zinc and potassium. These vitamins and minerals combined with simple carbohydrates of pure maple syrup will help provide added nutrition to an exercise program.

Maple Nutrition Chart

Pre-Exercise Nutrition

Maple syrup gives the energy burst needed to power through your exercise regimen. Maple syrup contains 54 different antioxidant compounds, which protect our cells from oxidative damage caused by free radicals from intense physical exercise.

Try It Out! 

Below are a few of my favorite recipes!

Maple and Date Muffins

hese homemade muffins are low in fat but high in carbohydrates – the perfect combination to give your body the fuel it needs for that big race or hard core gym session.


  • 1 cup oat bran
  • 1 cup fat-free plain Greek yogurt
  • 3/4 cupbran flakes
  • 3/4 cup all-purpose flour
  • 1/2 cup whole wheat flour
  • 1/3 cup chopped dates
  • 1 teaspoon baking soda
  • 1/2 teaspoon cinnamon
  • 1/4 cup pure maple syrup from Canada
  • 1/4 cup canola oil
  • 1/4 cup water
  • 1 egg


Preheat oven to 350 °F. Line a muffin tin with 12 paper or silicone muffin liners. In a medium bowl, combine the oat bran with the yogurt and let sit while preparing the other ingredients. In a medium bowl, combine bran flakes, both types of flour, dates, baking soda and cinnamon. In a small bowl, whisk together the maple syrup, oil, water and egg; add to the oat bran and yogurt mixture. Stir in flour mixture just until combined. Spoon into muffin liners. Bake for 15 to 18 minutes or until a toothpick inserted into the muffin center comes out clean. Remove the muffins from the tin and cool on a wire rack.

Number of servings (yield): 12 muffins

Calories: 160

Type: Breakfast

Maple Energy Squares

When you are not working out, it’s still important to eat whole, natural ingredients for on-the-go energy to help keep you fueled throughout the day. Maple energy squares provide whole, natural ingredients for on-the-go energy to help keep you fueled throughout the day. They contain a mix of simple carbohydrates from the maple syrup to give you a quick energy boost, with complex carbohydrates, protein, fiber, plus vitamins and minerals to keep you going for the long haul.


  • 1/2 cup quick-cooking oats
  • 1/2 cup non-fat dry milk
  • 1/2 cup toasted sunflower seeds
  • 1/3 cup all-purpose flour
  • 2/3 cup pure maple syrup
  • 2 large eggs
  • 1/2 cup dried blueberries or cranberries
  • 1/2 cup chopped dried apricots
  • 1/2 cup sliced almonds
  • 1/2 cup shredded coconut


Preheat oven to 350° F. Spray a 9 x 9-inch baking pan with cooking spray. In a food processor, combine oats, dry milk, sunflower seeds, flour, maple syrup and eggs. Puree until almost smooth, about 10 seconds. Stir in blueberries, apricots and almonds. Turn into prepared pan. Sprinkle with coconut. Bake 20 to 25 minutes or until edges are golden brown and bars are set.

Number of servings (yield): 16 squares

Calories: 300

Type: Breakfast


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