As the leaves turn, would you like to bring a taste of autumn to your cycling outings? Maple syrup can make a tasty alternative to traditional cycling gels! And while we love it most in the autumn season, it works year-round, too!
Curious? Here’s how to most effectively incorporate it into your riding snack rotation.
Photo from Mikey Frost (via Unsplash)
(Note: This article includes affiliate links. This means CyclingScoop may receive a commission from Amazon on purchases you make from links on this page, at no extra cost to you. These links are indicated by a ☆ symbol. Please see our affiliate disclaimer for more information.)
Fall Flavors on the Bike
I love cycling in autumn. The cool air and the fall colors are enough to keep me riding even after a whole (tiring!) summer season on the bike, and I’m always eager to make the most of the last days of nice weather before winter sets in. But really, I love all things fall. Even pumpkin spice lattes, as cliché as that sounds.
Read more: We Love Autumn Cycling
Wouldn’t it be perfect if cycling foods — gels, energy bars, and sports drinks — had a little of that seasonal flair? Thankfully, maple syrup is a great fall flavor that can, surprisingly, also double as a cycling fuel source. Just like with any form of carbs, knowing when and how to eat it during your ride is an art in itself.
Let’s explore some nice ways to incorporate maple syrup into your cycling routine to maximize the autumnal spirit of your last rides of the season.
Why Maple Syrup?
Maple syrup is a carb powerhouse. That’s one of the big reasons it’s perfect as a gel substitute — gels are designed to be packed with carbs for easy-to-utilize energy, but maple syrup does this naturally. Don’t get me wrong — there’s no advantage to using a natural product over one designed to give you energy on the bike, and most gels are perfectly engineered to give you the fuel you need for hard riding efforts. But one tablespoon of pure maple syrup contains 52 calories and 13.4 grams of carbs. This is comparable to many commercial energy gels, making it a good potential alternative.
What about compared to just table sugar? Both maple syrup and table sugar are high in carbohydrates, but maple syrup still has a slight edge. That’s because it contains trace amounts of minerals like manganese and zinc, which table sugar lacks. Maple syrup also has a lower glycemic index than white sugar. In basic terms, this means it causes a slower, more gradual rise in blood sugar levels. That’s ideal for sustained energy during a longer ride.
Honey or Maple Syrup: Which Should You Choose?
During this article, you might have wondered how honey compares to maple syrup. After all, the two have a really similar consistency… and even flavor. And you would be right! Honey can also be a nice fuel source for riding your bike. Compared to honey, maple syrup has a similar carbohydrate content but a different sugar composition.
Is this an advantage? Maple syrup contains primarily sucrose, while honey is mainly fructose and glucose. For this reason, some may find maple syrup easier to digest during intense sessions on the bike. Additionally, maple syrup also has a lower glycemic index than honey.
However, honey can still be a great snack option while riding, and it will give you the sugars you need to keep riding at your best. In some ways, it’s a matter of personal preference. Try both, and see which one you enjoy!
Which Nutrients Does Maple Syrup Contain?
Maple syrup’s biggest win comes from the small molecule nutrients inside that syrupy goodness. Maple syrup contains various antioxidants, including phenolic compounds and flavonoids. These can help protect your body’s cells from oxidative stress, which occurs during periods of intense exercise. It also provides small amounts of essential minerals like manganese, zinc, and potassium. These all play roles in muscle function and recovery, even after you get off the bike.
We all know that combating inflammation is important for cyclists. After all, that’s why so many cyclists are talking about drinking tart cherry juice these days! Thankfully, maple syrup can help there, too. Some studies suggest maple syrup may have anti-inflammatory effects. This means that enjoying some maple syrup can even help with your post-ride recovery.
Read more: Why Do Pro Cyclists Drink Tart Cherry Juice?
Don’t Forget: Quality Matters!
Not all maple syrups are created equal. For the best nutritional profile and flavor, opt for 100% pure maple syrup. Avoid “maple-flavored” syrups! Those are typically just corn syrup with artificial flavoring. Pancake syrup brands like Mrs. Butterworth are generally a no-go.
Instead, look for Grade A maple syrups, which come in various colors indicating different flavor intensities. Darker syrups generally have a stronger maple flavor and higher antioxidant content.
Photo from Viktor Bystrov (via Unsplash)
DIY Maple Syrup Cycling Gel: A Quick and Easy Recipe To Try
Do you want to use maple syrup as a straight-up gel substitute? Creating your own maple syrup gel is surprisingly simple! Here’s a basic recipe to get you started:
Recipe: Maple Syrup Cycling Gel
Ingredients:
- 1/4 cup pure maple syrup
- 1/8 teaspoon sea salt
Instructions:
- Mix the maple syrup and salt in a small bowl until well combined.
- Transfer to a small, squeezable bottle or gel flask.
- Refrigerate until ready to use.
This recipe provides a good balance of carbohydrates and electrolytes. The salt will replace what you lose through sweat during your ride. Sea salt and table salt will be roughly the same, so you can substitute table salt if that’s all you have.
Want even more fall flavor? Try mixing in a pinch of pumpkin spice or cinnamon. This sounds weird, but I promise, it’s actually really good! For a brighter flavor, I also like to add a drop of vanilla extract. These additions are only for flavor, so try them and see if you like them.
To transport this gel on the bike, you can get some simple squeeze bottles like the ones linked below. Don’t like using gels on the bike? You can also dilute this into water and carry it in a small bidon if you prefer something drinkable.
Get Refillable Gel Flasks on Amazon ☆
Want Better Texture? Add Some Banana!
The texture of the maple syrup gel is exactly what you think: it’s maple syrup. I admit that this might not be your ideal vibe on the bike. When I have maple syrup during a ride, a gooey mouthful of syrup isn’t always what I want, especially if I’m breathing hard from an effort.
In addition to the dilution strategy mentioned above, you can mix some mashed banana into the gel. Not only does this improve the texture and make it more similar to commercial gels, but it also adds extra nutrients and a slower-release energy source.
Here are some steps to get the banana incorporated into the gel smoothly:
- Mash 1/4 of a ripe banana until smooth.
- Mix with your maple syrup and salt mixture.
- Blend well, adding a touch more syrup if needed for desired consistency.
If the banana is not ripe enough, this doesn’t work well, so make sure the banana is ripe and maybe even a little speckled. You can also use a blender, including a small immersion blender, to puree the banana before adding. This will result in the smoothest, most gel-like texture possible once mixed with the syrup. The maple-banana gel is also perfect with a pinch of cinnamon added!
Will you get any extra benefits from adding the banana? Yes, of course! The banana adds potassium, vitamin B6, and dietary fiber, making your homemade gel slightly more nutritious.
How to Use Maple Syrup During Your Ride
Fueling is crucial for endurance while cycling, especially for long rides. Carbohydrates help maintain blood sugar levels and prevent “bonking.” Electrolytes are also essential to replenish what’s lost through sweat. And every cyclist needs to experiment with different fueling strategies to find what works best for your body!
Thankfully, our maple syrup gel includes both carbs and electrolytes. But when is the best time to eat it during the ride? To most effectively use maple syrup during your ride:
- Take about 30-60g of carbohydrates per hour during rides lasting over 90 minutes. For maple syrup, this translates to roughly 2-4 tablespoons per hour.
- Have small amounts every 15-20 minutes rather than large amounts less frequently. This helps maintain steady fueling levels and will prevent stomach discomfort.
- Always drink some water or sportsdrink along with your maple syrup gel to aid digestion.
- Don’t go blind into a long ride with only maple syrup at first. Instead, test your fueling strategy with maple syrup during a training ride before using it in an event or long ride.
I hope this article has inspired you to try maple syrup as a fuel source on the bike this autumn. If you like it, it can be a perfect gel alternative year-round, too! With some know-how about preparing, storing, and using the syrup, you can reap its many benefits when you’re out enjoying those late fall rides.
Hey, pumpkin spice lattes are a little polarizing — but a maple syrup gel shouldn’t be! I hope you love it, too!
Are you going to try a maple syrup gel on your next ride? How are you making the most of cycling in the autumn? Let us know in the comments! ★