Maple syrup vs energy gels
If you've ever knocked back an energy gel mid-run and immediately regretted it, you're not alone. Gut cramps, nausea and that artificial sweetness that lingers for the next three kilometres are all common complaints. The good news is there's a natural alternative that does the same job, often better, without the side effects.
What's actually in an energy gel?
Most commercial energy gels are built around simple carbohydrates, which is the right idea in principle. The problem is in the execution. Many gels rely on high-fructose corn syrup or maltodextrin as their primary carbohydrate source, and then load up with artificial flavours, preservatives and caffeine to round things out. For some people, that combination works fine. For plenty of others, particularly during longer or more intense sessions, it's a recipe for stomach trouble at exactly the moment you can least afford it.
Why pure maple syrup works
Pure Canadian maple syrup is also built around simple carbohydrates, mainly sucrose, which breaks down into glucose and fructose and hits the bloodstream quickly. The difference is in what comes alongside it. Unlike gels, pure maple syrup contains no artificial ingredients, no synthetic sweeteners and no additives. It also sits within the low FODMAP threshold, making it a far gentler option for anyone with a sensitive digestive system.
On top of that, you're getting a natural source of riboflavin and manganese with every serving, things you won't find in a foil packet of synthetic gel. It won't make you faster on its own, but it will fuel you cleanly and consistently without the crash or the cramping.
The practical side
Carrying pure maple syrup on a run is easier than it sounds. Small reusable gel flasks are widely available and a tablespoon or two of maple syrup decanted into one before you head out is a straightforward swap. Some runners mix it with a little water to thin it out slightly, which makes it easier to take on the move. Either way, one to two tablespoons during exercise is enough to keep energy levels steady through a long session.
The bottom line is that energy gels have their place, but they come with trade-offs that pure Canadian maple syrup simply doesn't. If your stomach has ever let you down mid-training, it's worth making the switch before your next long run.