Is maple syrup good for carb loading?

Over recent years, the world’s sports nutrition knowledge has grown exponentially.

It’s not just elite-level athletes who have access to the latest diet tips and tricks – anyone with an internet connection can learn what is best to eat in preparation for sport, during exercise and for recovery.

Carb loading is a concept that was first favoured by endurance athletes ahead of competition. It is a diet that involves consuming a high level of carbohydrates in the days leading up to an event, maximising the storage of glycogen (energy) in their muscles and liver.

Pure maple syrup is a compact carbohydrate source, offering about 67 grams of carbohydrates per 100 grams. So where does our favourite natural sweetener fit into carb loading?

Maple syrup contains simple carbohydrates that digest very rapidly – also known as ‘fast-burning carbs’. For this reason, it is poorly suited for the initial phases of pre-event carb loading, but is highly effective immediately before or during exercise.

Let’s take a closer look at how maple syrup can be used by professional and hobby athletes.

Why it works

Maple syrup digests very easily. It is low in fat and fibre, meaning it is processed by the body quickly, without causing heavy stomach distress.

This holds true compared to other sweeteners – maple syrup contains a balance of sugars that includes a favourable mix of glucose and fructose, making it gentler on digestion compared to high-fructose corn syrups.

Its high ratio of carbohydrates is mostly in the form of simple sugars (sucrose) that the body breaks down and converts into energy quickly, making it ideal for quick fuel during endurance exercise.

How to use it

We’ll conclude with some ideas on how to get your maple syrup in ahead of, or during, competition:

Porridge and toast – drizzle it over low-fibre cereals, porridge or white toast as your final meal before playing sport.

Drinks and smoothies – stir it into the water you consume during sport – or in juices and smoothies you drink to keep you hydrated on the day of the event. This will boost your carb intake easily.

As a supplement – in the carb loading phase 1-3 days ahead of sport, use it alongside primary complex carbohydrate staples like white rice, pasta and potatoes rather than as your sole energy source.