Videos series on sports nutrition

Athletes, whether amateur, elite or professional (such as young cyclists), need sugar. But don’t use just any sugar. Sports nutritionist Mélanie Olivier, president of VIVAÏ Experts in Nutrition, recommends a prescribed amount of maple syrup. Several recipes have been developed with this in mind, to help you achieve maximum performance before, during and after training. See her information series on sports nutrition.

(Videos in French only)

Maple and Sports Nutrition: An Expert Opinion

Cyclists 01 What to Eat to Help You Perform like a Pro

Cyclists 02 What to Eat to Maximize Recovery

Cyclists 03 What to Drink Before, During and After Exercise

Trainers 01 What’s the daily required energy intake for a young cyclist?

Trainers 02 Fuel Sources for the Young Cyclist

Trainers 03 The Young Cyclist’s Training Diet: Before, During and After Sessions

Trainers 04 Practical Tips for Young Cyclists

Trainers 05 Food and Nutrition Fact or Myth?



Recipes for athletes

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 protein, fat and fiber takes a long time, so it is better to limit your intake before you exercise. But be sure to add these essential nutrients into other meals.

These recipes are ideal if eaten 45–60 minutes before your workout. They supply both simple and complex carbohydrates, a little protein, very little fiber and zero fat.

Apple and Maple Semolina

Egg, Maple and Red Pepper Wrap

Maple and Sesame Bagel Toasts

Maple Granola

Maple Rice Pudding

Berry, Beet and Maple Sorbet

Maple Raisin Oatmeal Cookies

Hugo’s Maple Oatmeal


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 are some recipes for energy drinks made with maple syrup that provide your muscles with readily usable sugars and electrolytes (sodium and potassium) to replace what you have lost in perspiration. These homemade energy drinks have no added colouring, artificial flavours, additives or preservatives. Natural energy from Canadian maples!

All-Natural Maple Sports Drink

Banana and Maple Cookies

Maple and Apricot Energy Gel

NAPSI-certified Maple Water and Mint Natural Energy Drink

Sports Drink with Cranberry, Maple and Star Anise

Maple-Apple Chips

Apple-Maple Energy Jujubes

Maple Power Disks

NAPSI - Certified Maple Water and Chai Green Tea Smoothie

Maple, Lemon and Pineapple Energy Drink


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.

These post-workout recovery snacks made from pure, natural ingredients should be taken within the half hour following your exercise.

Bircher Muesli with Strawberries, Almonds and Maple

Maple-Oatmeal Smoothie

Maple and Oat Cookies

Maple Milk

Maple Chicken Salad Pita Pocket

Beet, Berry and Maple Smoothie

Sweet 'n Salty Maple Bits 'n' Bites

Maple Recovery Bites

Sweet ‘n Salty Hummus



If you will be training or exercising for more than 90 minutes, combine your 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 recipes make excellent snacks, 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!

Crunchy Maple Clusters

Date and Maple Bran Muffins

Maple Energy Squares

Strawberry and Maple Granola Bars