directions_run During Run

Maple & Date Ultra Drink

Name: Maple & Date Ultra Drink
Prep time: 10 min
Total time: 10 min
Yield: 1 bottle (500 ml)
Cuisine: Canadian
Ingredients: 1 large Medjool date, pitted; 3 tbsp (45 ml) pure maple syrup; 1 tbsp (15 ml) fresh lemon juice; 1/4 tsp fine sea salt; 450 ml cold water, divided

Eat at optimal time

A concentrated high-carb drink mix built for efforts past the three-hour mark, where standard 6% sports drinks stop keeping up. Maple syrup and blended Medjool dates together deliver roughly 55 g of carbs per bottle at about 11% concentration, in the spirit of high-carb commercial mixes like Maurten or Tailwind but made from whole food.

skilletCook0 min

soup_kitchenPrep10 min

restaurantYield1 bottle (500 ml)

boltCarbs~55g

exerciseProteins~1g

Ingredients

Drink

1 large Medjool date, pitted

3 tbsp (45 ml) pure maple syrup

1 tbsp (15 ml) fresh lemon juice

1/4 tsp fine sea salt

450 ml cold water, divided

Notes

Sip every 15-20 minutes on runs over 2.5 hours. This is deliberately more concentrated than a standard sports drink, so carry plain water alongside it and alternate: the higher carb load needs extra fluid to clear the stomach comfortably. Blending the dates rather than using date syrup keeps some natural potassium and a rounder flavour. Strain well if you are drinking through a soft flask nozzle. Test this on a long training run before racing with it, high-carb mixes need a trained gut. Best within 24 hours, refrigerated.

Instructions

Soak the pitted date in 100 ml of warm water for 10 minutes to soften. This is what lets it blend fully smooth instead of leaving fibrous bits.

1 large Medjool date, pitted

Blend the softened date with its soaking water on high for a full minute, until completely smooth with no visible pieces.

1 large Medjool date, pitted

Pour the date puree through a fine-mesh sieve into your bottle, pressing with a spoon to push through as much as possible. Discard the skin left behind.

Add the maple syrup, lemon juice, sea salt, and remaining 350 ml of cold water. Shake hard until fully combined.

3 tbsp (45 ml) pure maple syrup

1 tbsp (15 ml) fresh lemon juice

1/4 tsp fine sea salt

450 ml cold water, divided

Taste. It should read as noticeably sweet with a clean salty edge, more syrupy than a regular sports drink. That concentration is intentional.

Refrigerate until your run. Shake again before heading out, as the date solids settle.

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Maple & Date Ultra Drink

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