99. Fueling with Maple Syrup: What you need to know
In this episode of Fuelled, I explore a surprisingly common question: can you use maple syrup to fuel your bike rides? While it may sound unorthodox, many cyclists are turning to wholefood alternatives like maple syrup for quick, digestible carbohydrates during training or racing. I break down the numbers, look at serving sizes using soft flasks, and compare the carb content to energy gels.
You'll hear me walk through how to measure and transport maple syrup using sports flasks, what 90 grams of maple syrup looks like in millilitres, and how many carbs that translates to. I also delve into the practicality, cost, and taste factors that might make or break maple syrup as a fuelling strategy. Plus, I share my own plans to road-test this sticky fuel source on an upcoming ride.
If you're looking for alternative fuelling ideas that go beyond commercial gels and sports nutrition products, or you just want to geek out over fuelling strategies, you’ll enjoy this practical, no-nonsense deep dive. This episode also offers insights for anyone curious about managing fuelling costs and finding real-food options that fit your training and gut.
Listen on Apple Podcasts, Spotify or watch on Youtube.
Learn how to fuel before, during and after cycling with the Fuelled Cycling Membership
TRANSCRIPT
Can You Fuel a Bike Ride with Maple Syrup? The Realities of Sticky Sports Nutrition
In the world of endurance sport nutrition, athletes are increasingly looking for real-food alternatives to commercial gels and bars. One of the more surprising suggestions I’ve encountered is maple syrup. Naturally high in carbohydrates and minimally processed, maple syrup ticks a lot of boxes nutritionally. But does it actually work in practice? And perhaps more importantly – is it cost-effective and convenient enough to become part of your fuelling plan?
Why Maple Syrup?
Maple syrup contains around 67 grams of carbohydrate per 100 grams, depending on the brand. For cyclists looking to consume 60 grams of carbs per hour on longer rides, this makes maple syrup an interesting option. It’s natural, sweet, and delivers quick energy. In fact, two tablespoons contain around the same carbs as a typical commercial energy gel.
This alone makes it appealing to athletes who prefer to limit additives or simply want a less-processed fuelling alternative. However, the real question is how well it holds up in the real world.
Measuring and Storing
If you’ve ever tried to pour maple syrup into anything other than a teaspoon, you’ll know how messy it can be. That’s why measuring and transporting it requires a bit of planning.
Using soft flasks – such as those from Hammer or Decathlon – makes it easier to portion and carry maple syrup on the bike. For instance, 70 mls of maple syrup equals roughly 60 grams of carbs. That fits comfortably within a 150 ml flask, making it a decent single-serve fuelling option. However, the stickiness, potential for leaks, and mouthpiece design can all affect usability mid-ride.
Cost Considerations
One of the biggest drawbacks? Cost. In Australia, a 250 ml bottle can cost anywhere from $5 to $10. That works out to roughly $2.40 to $4 per serve – comparable to or more expensive than many sports gels.
So while maple syrup might be easier on the stomach, it’s not necessarily easier on the budget. If you’re fuelling multiple long rides each week, the costs can add up fast.
Gut Testing and Real-World Use
As with any fuelling strategy, you need to trial it during training. What works for one person might not work for another. Some riders love the taste and texture of maple syrup. Others find it too sweet or too sticky to be practical.
In my case, I’ve yet to test it on the bike – but I plan to. And that’s the key takeaway here: don’t assume something will work just because it looks good on paper. Whether it’s maple syrup, rice cakes, or energy gels, always test your fuelling strategies during training before race day.
Final Thoughts
Maple syrup can absolutely work as a fuel source on the bike – but it’s not without its drawbacks. You need to consider the cost, the practicality of storage, and your own gastrointestinal comfort. If you live somewhere like Canada or the US where syrup is cheap and plentiful, it might be a no-brainer. But for the rest of us, it may be better suited as an occasional whole-food option rather than a daily staple.
