charger Pre-Run

Maple Sugar Chews

Name: Maple Sugar Chews
Prep time: 5 min
Cook time: 15 min
Total time: 20 min
Yield: 16 chews
Ingredients: 1 cup (240 ml) pure maple syrup, dark grade; 1/2 tsp flaky sea salt; 1 tsp butter or coconut oil, for the pan

15-30 minutes before

Pure maple syrup boiled down and cut into salted squares. Two ingredients, shelf-stable for weeks, and it doesn't melt into a puddle in a July vest. The Québec answer to the energy chew.

skilletCook15 min

soup_kitchenPrep5 min

restaurantYield16 chews

boltCarbs~14g

water_dropSodium45mg

exerciseProteins~0g

grassFiber~0g

For your run

When: 15-30 minutes beforeDetails
Two ingredients, straight sugar and salt. This is the last thing you eat before you walk out the door.
Why it works: Maple syrup is mostly sucrose, which your gut splits into glucose and fructose in a 1:1 ratio, so it uses both transport routes. Concentrating it removes the water without adding anything. The flaky salt on top adds sodium and stops the sweetness from becoming cloying at hour three.
Wrong time: Eaten an hour or more out, a hit of pure sugar can leave some people flat by the time they start. Keep it close to the door.
How much: 3 chews (about 40 g carb) 15-30 minutes before. 2 chews before a shorter run.
On the run: Heat-stable and crumb-free. Keep the parchment wrappers; unwrapped squares will fuse together in a warm pocket. Chew slowly and follow with water.
Replaces: Clif Bloks or Honey Stinger chews, about $0.10 per chew instead of $0.40.
Fits: Easy runWorkoutLong runRace
GI risk: Low GI risk

Ingredients

Chews

1 cup (240 ml) pure maple syrup, dark grade

1/2 tsp flaky sea salt

1 tsp butter or coconut oil, for the pan

Notes

Use dark or "robust" grade maple syrup; the flavour holds up better once concentrated. A candy thermometer takes the guesswork out: 116-118°C gives a firm, chewy square that softens in the mouth. Below that you get taffy that sticks to the wrapper, above it you get hard candy (also fine to run with, it just dissolves slower). Wrap squares individually in parchment.

Instructions

Line a small loaf pan or a 15 cm square dish with parchment and grease it lightly.

1 tsp butter or coconut oil, for the pan

Pour the maple syrup into a heavy saucepan at least 3 times its volume; it foams up. Bring to a boil over medium heat and cook without stirring until a candy thermometer reads 116-118°C (240-245°F), about 10-15 minutes. Watch closely at the end.

1 cup (240 ml) pure maple syrup, dark grade

Pour into the lined pan without scraping the pot. Sprinkle the flaky salt over the surface while it is still hot.

1/2 tsp flaky sea salt

Let it cool completely at room temperature, about 1 hour. Lift out with the parchment and cut into 16 squares with an oiled knife.

Wrap each square in a small piece of parchment and store in a jar or bag. They keep for weeks at room temperature.

Sensitive stomach or different conditions? Try Apple Maple Fruit Leather