Fuelled by Nature
Maple maximizes athletic performance
Professional and recreational athletes alike often have to make complex decisions on what to eat to optimize their workouts. To assist them in their search for nutrition solutions that fit their lifestyle, the Federation of Quebec Maple Syrup Producers is launching a brand-new program, Fuelled by NatureTM, presenting how maple can maximize athletic performance.
To help athletes build menus that maximize their performance, the Federation of Quebec Maple Syrup Producers presents recipes developed in partnership with a nutritionist working with professional athletes in the United States and adapted for the Canadian market by Mélanie Olivier, president of VIVAΪ Experts in Nutrition and a sports nutritionist with three Olympic Games supporting the Canadian Olympic Team under her belt. .
These recipes have been designed with your exercise routine in mind, they fulfill your nutritional needs at the different stages of your workout, and they are also easy and delicious!
Before your 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 proteins, fats and fibre takes a long time, so it is better to limit your intake before a workout. But be sure to add these essential nutrients into other meals.
This maple rice pudding is ideal if you eat it 45 to 60 minutes before your workout. It supplies both simple and complex carbohydrates, a little protein, very little fibre and zero fat.
During your 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 is a recipe for an energy drink made with maple syrup that provides your muscles with readily usable sugars and electrolytes (sodium and potassium) to replace what you have lost in perspiration. This is a homemade energy drink with no added colouring, artificial flavours, additives or preservatives. Natural energy from Canadian maples!
After your 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. This post-workout recovery smoothie made from pure, natural ingredients should be taken within the half hour following your exercise.
If you will be training or exercising for more than 90 minutes, combine the energy drink with a snack to meet your energy needs (about 30 to 60 grams of carbohydrates per hour). Try these delicious, easy-to-pack energy bars to give your body the carbs and nutrients it needs.
These bars make an excellent snack, whether in the afternoon in preparation for an end-of-day workout, after you've finished your workout, or to pack for a long hike or bike ride. They provide complex carbohydrates, protein, fibre, vitamins and minerals—all vital nutrients for an active person!