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Liquid Gold

Liquid Gold

A newfound love of fueling with Maple, by sports dietitian + elite cyclist Lori Nedescu.

While racing in Vermont (read the Killington Stage Race Recap HERE), I consumed copious amounts of maple syrup. Maple syrup is gold in Vermont and rightfully so, adding it to basically anything makes creates a more desirable product. Latte, meh... MAPLE latte? Drool...yes please!  

What ended up being my favorite was a maple milk (think chocolate milk, but instead, maple!). I drank this local find after one of the race stages and it became my new favorite thing. Well I'm not in Vermont anymore, but that doesn't mean I'm giving up the maple milk.  I've recreated this recovery beverage to consume it anywhere and I'm sharing the recipe with everyone. 

Okay so it is delicious, but does that mean it is actually GOOD for recovery? In short, Yes. We all know chocolate milk is awesome for post workout consumption because it gives an ideal ratio of carbs to protein; 3:1. Which allows glucose stores to be replenished by carbohydrates and enough protein to begin repairing muscles. Maple Milk is the same concept. Maple syrup is a natural sweetener, providing quick absorbing carbohydrates. 4 tbsp has 200 calories and 53 grams of carbohydrates. To make sure there is enough protein to create the correct ratio, a protein powder should be added. Maple syrup also is rich in minerals such as zinc, manganese, calcium and potassium. Besides minerals, maple syrup provides riboflavin (a B vitamin essential for metabolism) and antioxidants to promote health. 



Move over chocolate milk! Maple milk is the new recovery drink in town!
— Lori Nedescu, MS CSSD RD LD

Maple Recovery Milk:

Ingredients: 

+ 2 cups Goats Milk**
+ 4 tbsp Maple Syrup
+ 1/4 tsp Sea Salt
+ 1 serving Protein Powder

Instructions:

Blend everything together. Bottle, keep chilled and shake well before consuming within 30 minutes of finishing your ride. 

** I use Goat's Milk after workouts because it is easier to digest than cow's milk when my gut is stressed from training. You can definitely use any milk you'd like to make this. 

This makes 1-2 servings depending on your training and recovery needs. 

Sweet, creamy, perfect for post ride drinking. 

Sweet, creamy, perfect for post ride drinking. 


Want more maple to your workouts? Try UnTapped, a maple based sports nutrition product developed by pro cyclist Ted King. 

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