We chose organic brown rice syrup as the main natural energy source in our energy bars, protein bars, energy compotes, and Mulebar energy gels Mulebar. Made from whole rice grains, this high-quality carbohydrate effectively replenishes glycogen stores, the body's main energy source and a key factor in athletic performance. Discover all the benefits of rice syrup below and why this rice syrup is the ideal ally for your training sessions and competitions.
Why are carbohydrates essential for your performance?
Carbohydrates are the preferred fuel for the muscles and brain. They are stored as glycogen in the liver and muscles, forming a crucial energy reserve during physical exertion. During exercise, these reserves are mobilized to provide power, endurance, and concentration.
There are two main types of carbohydrates:
- Complex carbohydrates (starches and fiber) that release their energy gradually
- Simple sugars such as glucose and maltose, which are quickly assimilated by the body
For endurance sports, an intake of 30 to 90 g of carbohydrates per hour of activity is recommended. Thanks to its balanced composition, rice syrup is a perfectly suitable nutritional solution.
Nutritional composition of brown rice syrup
Obtained through the enzymatic transformation of brown rice, brown rice syrup contains three main digestible sugars in ideal proportions: maltotriose (≈ 52%), maltose (≈ 45%), and glucose (≈ 3%). This combination provides a gradual and optimal release of energy.
- Glucose takes effect in about 5 minutes
- Maltose provides energy for 30 to 90 minutes
- Oligosaccharides such as maltotriose support exercise for 2 to 3 hours
Its smooth texture and taste make it easy to consume, even during exercise. Its high glycemic index (~98) provides an instant energy boost during periods of intense effort.
A natural sweetener without fructose
Unlike honey or agave syrup, rice syrup contains very little fructose, a sugar often responsible for digestive issues. By choosing this natural sugar, you reduce the risk of intestinal discomfort and fully enjoy the benefits of rice syrup, even during the longest outings.
The benefits of rice syrup for athletes
Rice syrup is a valuable ally for optimising athletes' nutrition. Its many benefits improve performance, endurance, and recovery. Natural and sustainable, it is an excellent alternative to traditional sugars.
Immediate and sustained energy
Thanks to its rapidly and slowly absorbed carbohydrates, rice syrup provides glucose that delivers energy quickly while stabilising blood sugar over the long term. This gradual release prevents fatigue during endurance events such as marathons or trail races.
Optimal digestive tolerance
Fructose-free and gluten-free, rice syrup is particularly easy to digest. Its fluid texture allows for easy absorption during exercise, without requiring chewing. Ideal for vegan, coeliac, or lactose-intolerant athletes, it fits perfectly into energy gels, fruit purées, or energy bars.
Rich in minerals
Made from brown rice, this syrup contains trace amounts of potassium, magnesium, iron, and calcium. Although present in modest amounts, these minerals contribute to electrolyte balance and proper muscle function, thereby complementing your post-exercise rehydration strategy.
Versatility of formats
Whether it is white rice syrup or brown rice syrup, this natural fuel is available in various formats: energy gels, energy fruit purées, or energy bars. Their practical packaging allows for portioned consumption to precisely adjust your carbohydrate intake.
How to use rice syrup during exercise
To fully benefit from the advantages of rice syrup, adjust your intake according to the intensity and duration of your effort, as well as the environmental conditions.
Before exercise (30–60 minutes)
Half an hour to one hour before starting, consume an energy bar containing brown rice syrup. Its high glycemic index gradually raises blood sugar, preparing your muscles for the effort ahead.
During exercise (every 30–45 minutes)
During activity, alternate between gels and rice-syrup energy fruit purées every 30 to 45 minutes. This helps you reach 30 to 60 g of carbohydrates per hour (up to 90 g during intense exercise). Brown rice provides the glucose you need, while a touch of fructose facilitates absorption through the “multi-source” technique.
After exercise
After training, combine rice syrup with plant-based proteins (pea, soy) to support muscle recovery and replenish glycogen stores. Our vegan protein bars perfectly combine carbohydrates and amino acids to make the most of the metabolic window during which recovery takes place.
Why choose Mulebar products made with rice syrup
For more than 17 years, we have been creating our bars, gels, and energy fruit purées with rice syrup as a key energy ingredient. This choice enables us to offer a natural source of energy that meets athletes’ needs while supporting their health. Our recipes combine this concentrated source of carbohydrates with fruit, nut and seed butters, and, depending on the product, plant-based proteins or a measured dose of natural caffeine to optimize your performance.
Premium ingredients and a clean label
Brown rice syrup acts as a natural binder in our recipes, providing softness without relying on artificial additives. Its moderate sweetness prevents flavor fatigue during prolonged exercise while enhancing fruity flavors. This natural sugar also has the advantage of remaining stable, even after hours in a gym bag.
Formats to suit every need
- Energy Gels: Their fluid texture allows for rapid absorption (around 5 minutes), making them perfect just before intense exercise.
- Energy Fruit Purées: Conveniently packaged with a resealable cap, they allow you to precisely control your carbohydrate intake. Discover the complete comparison of energy fruit purées.
- Energy bars: easy to carry and consume, they combine rice syrup, dried fruit, and seeds for a balanced snack.
A 40 g Mulebar strawberry-almond protein bar provides approximately 17 g of carbohydrates (149 kcal). This convenient format is ideal for satisfying a small hunger between two training sessions and clearly demonstrates the benefits of rice syrup for maintaining consistent energy during exercise.
Vegan, gluten-free, and organic-certified options
Naturally gluten-free and 100% plant-based, our organic rice syrup is ideal for athletes with intolerances, vegans, or anyone mindful of their diet. Organic certification guarantees the origin of the organic brown rice used, the absence of chemical preservatives, and respectful production methods that preserve all the nutritional benefits of our products.
How to optimize your carbohydrate strategy with rice syrup
To get the most from the nutritional values of rice syrup, combine this concentrated source of carbohydrates with other complementary foods. This way, you can benefit from its high carbohydrate content while avoiding prolonged energy imbalances during your training sessions.
Glucose-fructose combination to maximize absorption
Rice mainly contains glucose and maltose, two sugars that muscles can quickly use during prolonged exertion. By adding fructose through agave syrup or fruit, you can reach approximately 90 g of carbohydrates per hour with an ideal 2:1 glucose-to-fructose ratio.
Electrolyte integration
Our energy gels, enriched with Himalayan pink salt and fruit concentrates, provide sodium, potassium, and magnesium to replace losses caused by sweating. Combined with rice syrup, this carbohydrate-electrolyte blend helps prevent cramps and reduces the risk of dehydration.
Caffeinated version for surges
Our lemon and coffee energy gels combine rice syrup and natural caffeine (from guarana or coffee) to boost concentration during exercise. A dose of 50 to 100 mg of caffeine helps maintain alertness and delay the onset of fatigue.
Usage precautions and recommendations
Although excellent for performance thanks to its carbohydrate content, rice syrup requires some precautions for use. These tips will help you enjoy its benefits while limiting the drawbacks.
Reserved for exertion
With its With a very high glycemic index, rice syrup triggers a rapid insulin response that can cause significant blood glucose fluctuations. Reserve its use for periods of exertion and favor lower-GI foods in your daily diet.
Caloric density
Rice syrup provides 300 to 350 kcal per 100g, representing a high energy concentration. Monitor your total intake of added sugars, especially if you use several energy products during intensive training sessions or competitions.
Variety of sources
Alternate with other Alternate with other natural sweeteners such as honey or maple syrup, and vary your diet with fruit, nuts, and plant proteins. Brown rice, while nutritionally interesting, reveals its full potential as part of a varied diet.
Quality and certifications
Choose certified organic rice syrup to limit the risk of arsenic contamination. Reputable manufacturers regularly provide analyses, thereby ensuring a safe, high-quality product.
Homemade recipes and practical uses
The Rice syrup adds a naturally sweet touch to your sports preparations, whether for drinks or small snacks. This genuine sugar substitute offers delicate sweetness and a velvety texture while adapting perfectly to your nutritional needs.
Liquid energy gels
To make homemade energy gel, simply mix 2 tablespoons of brown rice syrup with 50ml of water, a pinch of salt, and optionally a little lemon juice. Warm the mixture slightly to thin it before pouring it into a small pouch. This gives you a natural source of energy that is easy to consume undiluted or diluted and releases its glucose gradually during exercise.
Soft energy bars
In your homemade bar recipes, use brown rice syrup instead of sugar (1:1 ratio), slightly reducing the amount of liquids. This natural sweetener also acts as a binder, ensuring a soft, uniform texture. For a balanced, gluten-free snack, combine it with rolled oats, almond butter, dried fruit, and various seeds.
Enriched compotes
Enhance your fruit energy compotes by adding 1 to 2 spoonfuls of rice syrup. This increases their energy value while enhancing their flavor. Then package the preparation in convenient pouches so you always have a healthy, customizable snack close at hand.
