A complete guide to making your own homemade energy gel

Rapid response: a basic homemade gel mixes a source of glucose (maltodextrin, honey, or syrup) with some fructose, water, and a pinch of salt. Combining glucose and fructose can absorb more carbohydrates per hour than glucose alone (Jeukendrup, 2010). The amount depends on the duration: about 30–60 g of carbohydrates per hour in efforts of 1 to 2.5 hours and up to 90 g/h in the longest, provided the stomach is trained (Jeukendrup, 2014). Try it in training before you use it in a race.

Gel Introduction for Long Spins

The world of running and endurance activities has seen a significant evolution in recent decades, especially with regard to sports nutrition. One of the most popular products between long distance runners and endurance athletes is the energy gel. This supplement has been specifically designed to provide a fast and easily accessible source of energy during extended activities. In this section, we will explore exactly what a long spin gel is and the benefits of opting for home versions.

What is a long spin gel?

A gel for long spins is a nutritional supplement in the form of gel that is designed to be consumed during long-lasting physical activities, such as marathons, triathlons or endurance cycling. These gels are formulated to provide a rapid injection of carbohydrates, which are the main source of energy for the body during intense exercise.

The typical composition of an energy gel includes a mixture of simple and complex carbohydrates, electrolytes and, in some cases, caffeine or amino acids. Carbohydrates, such as maltodextrin and fructose, are the main ingredients, as they are rapidly absorbed into the bloodstream, providing almost instantaneous energy. Electrolytes, such as sodium and potassium, help replenish the lost salts through sweat, which is crucial to maintain water balance and prevent muscle cramps.

Benefits of Using Home Gels

Opting for home energy gels offers a number of advantages over commercial versions. The following are some of the most significant benefits:

1. Ingredients Control: When preparing your own gel, you have complete control over the ingredients you use. This is especially beneficial for people with specific food allergies, intolerances, or dietary preferences. You can avoid artificial additives, preservatives and dyes that are often found in commercial products.
2. Nutritional Personalization: Home gels allow you to adjust the ratio of carbohydrates, electrolytes and other nutrients to your individual energy needs. For example, if you prefer a more sustained energy boost, you can increase the amount of complex carbohydrates. If you need more electrolytes due to hot weather conditions, you can adjust the amounts of sodium and potassium.
3. Cash cost: Preparing gels at home can be significantly cheaper than buying commercial products. Basic ingredients, such as maltodextrin and fructose, are relatively inexpensive and can be purchased in bulk, reducing the cost per serving.
4. Sustainability and Waste Reduction: By making your own gels, you can opt for reusable packaging, which helps reduce the environmental impact associated with disposable packaging from commercial gels.
5. Variety of Tastes: The creation of homemade gels allows you to experiment with a wide range of natural flavors. You can add fruit purees, natural extracts or spices to create unique flavor combinations that will keep your palate interested during long training sessions.
6. Adaptation to Specific Needs: Some athletes may need additional supplements, such as caffeine to improve focus and endurance, or amino acids to help in muscle recovery. Home gels allow you to incorporate these elements according to your personal needs.

Basic ingredients for gel

Creating your own home energy gel is an excellent way to customize your sports nutrition and make sure you're consuming high-quality ingredients. In this section, we will explore the basic ingredients needed to prepare an effective gel and how each contributes to improving your performance during long runs.

Maltodextrin: properties and benefits

Maltodextrin is a complex carbohydrate derived from starch, commonly used in the production of energy gels due to its ability to provide fast and sustained energy. This ingredient is fundamental because:

• Rapid absorption: Maltodextrin rapidly breaks down into glucose, allowing efficient absorption into the bloodstream. This is crucial during prolonged exercise, as it helps keep glucose levels stable.
• Low sweetness: Unlike other sugars, maltodextrin has a less sweet taste, making it ideal for those who prefer a less empalagosic gel.
• Versatility: It can be easily mixed with other ingredients without significantly altering the flavor or texture of the gel.

Fructose: how and why to use it

Fructose is a simple sugar found naturally in fruits. By combining it with maltodextrin, carbohydrate absorption can be maximized by using different transporters in the intestine. Here's why it's beneficial:

• Prolonged energy: Fructose is metabolised more slowly than glucose, providing a more sustained release of energy. This is ideal for maintaining performance in endurance events.
• Improves water absorption: Fructose can help improve the absorption of water in the intestine, which is beneficial for maintaining hydration during exercise.
• Ideal plugin: When combined with maltodextrin, fructose allows greater carbohydrate oxidation, which can improve performance during high-intensity exercise.

Other optional ingredients

In addition to maltodextrin and fructose, there are several optional ingredients that you can consider to customize your energy gel:

• Electrolytes: Adding sodium, potassium, and magnesium can help replenish lost minerals through sweat, maintaining electrolyte balance and reducing the risk of cramps.
• Amino acids: Incorporating amino acids such as leucine or glutamine can help in muscle recovery and reduce fatigue.
• Natural flavours: To improve the flavor of your gel, you can add natural extracts such as vanilla, lemon or mint. These not only improve the taste, but can also offer additional benefits, such as antioxidant properties.
• Caffeine: For an additional boost of energy and concentration, consider adding caffeine. However, it is important to test its effect on workouts before using it in a race, as it can affect each individual differently.

In short, the key to an effective energy gel is the right combination of ingredients that suit your specific needs. Experiment with different proportions and additives to find the formula that works best for you. Remember that customization is the main advantage of creating your own home gel, allowing you to adjust each component to optimize your performance and comfort during long runs.

Equipment required

To create your own home energy gel, it is essential to have the right equipment that allows you to perform the process efficiently and safely. Below, we detail the kitchen utensils and containers needed to store the gel, ensuring that it maintains its quality and effectiveness.

Kitchen utensils

The preparation of a homemade energy gel requires certain cooking utensils that facilitate the mixing and handling of the ingredients. Here is a detailed list of the items you will need:

1. Digital kitchen scale: Accuracy in measuring the ingredients is crucial to obtain a gel with the desired consistency and energy properties. A digital scale will allow you to accurately measure the amount of each component, especially when working with ingredients such as maltodextrin and fructose, which require precise proportions.
2. Meter spoons: Although scale is essential for the main ingredients, measuring spoons are useful for measuring small amounts of optional ingredients, such as salt, caffeine or natural flavorings.
3. Small saucepan: You will need a saucepan to heat and dissolve the ingredients in water. It is important that it is of a suitable size for the amount of gel you plan to prepare, avoiding spills and facilitating the mixture.
4. Hand beater or silicone spatula: These utensils are ideal for mixing the ingredients in the saucepan. A hand mixer will help you integrate the components evenly, while a silicone spatula is useful to scrape the edges of the saucepan and ensure that there are no leftovers unmixed.
5. Emburo: A funnel is essential to transfer the gel from the saucepan to spill-free storage containers. Make sure the funnel is of a suitable size for the containers you will use.
6. Kitchen Thermometer: Although not always necessary, a thermometer can be useful to ensure that the mixture does not exceed temperatures that may degrade certain heat-sensitive ingredients, such as some natural flavorings.

Packs for storing the gel

Once you have prepared your energy gel, it is crucial to store it properly to preserve its freshness and effectiveness. Here are the most recommended options for storage:

1. Reusable gel bottles: These bottles are specifically designed to store energy gels. They are usually made of silicone or flexible plastic, allowing easy dispensing during exercise. Find options that are easy to clean and have a safe lid to prevent spills.
2. Disposable gel bags: If you prefer a single-use option, disposable gel bags are a convenient alternative. These bags are usually made of plastic and come with an airtight closure. They are ideal for those seeking to minimize post-training cleaning.
3. Glass bottles with airtight lid: If you plan to prepare large amounts of gel for long-term storage, glass jars are an excellent choice. Make sure they have an airtight lid to prevent air entry and possible degradation of the gel. However, keep in mind that glass bottles are not practical to carry during exercise.
4. Rechargeable silicone tubes: These tubes are a versatile and ecological option. They are easy to fill and clean, and their flexible design allows easy gel dispensing. In addition, they are often leak resistant, making them ideal for carrying in a backpack or hydration belt.

In conclusion, having the right equipment not only facilitates the preparation process of your home energy gel, but also ensures that the final product is safe and effective. By investing in quality utensils and choosing the right packaging, you make sure your gel is ready to provide you with the energy you need during your long runs.

Step by step to create your gel

Creating your own home energy gel is a process that not only allows you to customize the ingredients according to your needs, but also offers you a cheaper and healthier alternative to commercial products. Then we guide you through a detailed process so that you can develop your own energy gel effectively and safely.

Preparation of ingredients

Before starting with gel preparation, it is essential to have all the necessary ingredients and make sure they are in the right proportions.

1. Gather the basic ingredients:

• Maltodextrin: This is the main carbohydrate that will provide fast energy. Make sure you have enough to cover your energy needs during physical activity.
• Fructose: Add a touch of sweetness and help improve carbohydrate absorption. The proportion is usually lower than that of maltodextrin.
• Electrolytes: Consider adding a mixture of mineral salts such as sodium, potassium and magnesium to replenish the lost electrolytes through sweat.
• Water: Use filtered or bottled water to ensure gel purity.

1. Optional ingredients:

• Natural flavours: You can add vanilla, lemon or any other natural flavor to improve the taste of the gel.
• Amino acids: Some athletes choose to add amino acids to improve muscle recovery.
• Natural preservatives: Like lemon juice, which in addition to providing flavor, can help preserve the gel for longer.

1. Measure accurately: Use a kitchen scale to measure solid ingredients and a measuring cup for liquids. Precision is key to ensuring that the gel has the desired consistency and flavor.

Mixing process

Once you have all the ingredients prepared, the next step is to mix them properly to obtain a homogeneous and easy to consume gel.

1. Heat the water: Heat an adequate amount of water until warm, but not boiling. This will help to better dissolve the powdered ingredients.
2. Mix the dry ingredients: In a large bowl, it combines maltodextrin, fructose and electrolytes. Make sure they are well mixed before adding them to the water.
3. Incorporate liquid ingredients: Add dry ingredients to warm water slowly, while stirring constantly to avoid lumps. You can use a hand blender to ensure a uniform blend.
4. Add flavors and preservatives: If you have chosen to include natural or preservative flavors, this is the time to incorporate them. Stir well so that they are fully integrated into the mixture.
5. Adjust Consistency: If the gel is too thick, you can add more water slowly until you reach the desired consistency. If it is too liquid, add more maltodextrin.

Storage and maintenance

Once the gel is ready, it is important to store it properly to maintain its freshness and effectiveness.

1. Choose the right packaging: Use small, airtight containers, such as reusable plastic bottles or sports-specific gel bags. These containers should be easy to transport and use during physical activity.
2. Label and Dater: Always label your packaging with the date of preparation. This will help you to control the freshness of the gel and avoid consuming products that have passed their best time.
3. Cold storage: Store the containers in the refrigerator if you do not plan to use them immediately. This will help prolong the shelf life of the gel and maintain its nutritional properties.
4. Consumption and expiry: Although natural preservatives can extend the shelf life of the gel, it is advisable to consume it within a week from its preparation to ensure its freshness and effectiveness.

Good practices

Creating your own home energy gel can be a rewarding and economical task, but it requires attention to detail to ensure that the final product is safe and effective. Below are some essential good practices that will help you achieve the best possible result.

Precise measurement of ingredients

Accuracy in measuring the ingredients is essential to ensure that the energy gel provides the right amount of carbohydrates and electrolytes needed during a long run.

• Use a digital scale: Digital scales are more accurate than measuring spoons, especially when it comes to powdered ingredients such as maltodextrin and fructose. Be sure to calibrate the balance regularly to maintain its accuracy.
• Follow the recommended proportions: Each ingredient in the gel has a specific purpose, and altering proportions can affect both the flavor and effectiveness of the gel. Check the proven recipes and adjust only when you have experience.
• Document your settings: If you decide to modify the quantities of ingredients to customize the gel, keep a detailed record of the changes. This will allow you to replicate the product if you find a formula that works particularly well for you.

Hygiene in preparation

Hygiene is crucial when preparing any consumable product, and energy gels are no exception. Be sure to follow these practices to prevent contamination and ensure gel safety:

• Wash your hands and utensils well: Before starting, make sure your hands and all kitchen utensils are clean. Use hot water and soap to remove any bacteria or food residue.
• Disinfects work surfaces: Cleans and disinfects surfaces where you prepare the gel. This is especially important if you have been manipulating other foods or products.
• Use airtight containers: Stores the gel in airtight containers to prevent contamination and prolong its service life. Make sure the containers are completely dry before filling them.

Tests before a race

Testing the energy gel before a race is an essential practice to ensure that your body tolerates it well and that it meets your energy needs.

• Conduct tests during long workouts: Insert the gel into your longer training sessions to simulate the conditions of a race. Watch how your body responds in terms of energy, digestion, and taste.
• Adjust as necessary: If you experience digestive discomfort or do not feel the expected energy impulse, consider adjusting the proportions of the ingredients or the time of intake.
• Evaluate performance: Keep track of your performance during workouts where you use the gel. This will help you determine if the gel is providing the energy support you need.
• Consultation with a nutritionist: If you have doubts about the gel composition or how it might affect your performance, consider consulting with a sports nutritionist. They can offer you personalized guidance based on your specific needs.

Common errors

By creating your own home energy gel, it is crucial to avoid certain errors that can compromise both gel effectiveness and your performance during a race. Below are the most common errors and how to avoid them to ensure that your home gel is of the best possible quality.

Incorrect proportion

One of the most frequent errors when making home energy gels is not respecting the proper proportions of the ingredients. Maltodextrin and fructose are the main components that provide the necessary energy during prolonged exercise. However, it is essential to maintain a correct balance between these sugars in order to optimize absorption and avoid gastrointestinal problems.

Excessive use of one of the ingredients can lead to an inadequate texture or too sweet or tasteless. In addition, an incorrect amount of water can affect the consistency of the gel, making it too liquid or too thick. To avoid these problems, it is advisable to use a kitchen scale to accurately measure each ingredient and follow a proven recipe.

Inadequate storage

Another common error is not storing the gel properly, which can affect its freshness and safety. Home gels, because they do not contain artificial preservatives, are more susceptible to bacterial growth if they are not stored properly.

• Hermetic packagings: Use small, airtight containers to store the gel. This not only helps maintain freshness, but also facilitates transportation during racing.
• Cooling: If you do not plan to use the gel immediately, keep it in the refrigerator. This will prolong your service life and reduce the risk of contamination.
• Labelling: Always label your packaging with the production date to keep track of storage time.

Do not try the gel before a race

Testing the home energy gel before a race is an essential practice that many racers overlook. Introducing a new gel on the day of the race without having previously tried it can result in unpleasant surprises, such as stomach upset or lack of energy.

• Training tests: Incorporate the gel into your training sessions to evaluate how your body responds. This will allow you to adjust the proportions or ingredients if necessary.
• Simulation of race conditions: Try the gel in conditions similar to those of the race, such as the length and intensity of the exercise, to make sure it works well under pressure.

In short, avoiding these common mistakes by creating your own home energy gel can make a big difference in your performance and experience during a race. By paying attention to proportions, storage, and previous tests, you make sure your home gel is not only effective but also safe and enjoyable to consume.

Adaptations and customization

Creating your own home energy gel not only gives you the opportunity to control ingredients and cost, but also allows you to customize the product according to your specific needs. In this section, we will explore how you can adapt and customize your energy gel to maximize its benefits.

Adjustments to energy needs

Each athlete has different energy requirements based on factors such as type of activity, duration of exercise, and individual metabolism. Adjusting the composition of your energy gel can make a big difference in your performance.

• Amount of carbohydrates: The amount of carbohydrates in your gel can vary depending on the intensity and duration of your activity. In efforts of 1 to 2.5 hours, 30–60 g of carbohydrates per hour are usually recommended, and up to 90 g/h in the longest with glucose and fructose mixture (Jeukendrup, 2014). You can adjust the proportion of maltodextrin and fructose in your gel to reach this amount.
• Electrolytes: During prolonged exercises, loss of electrolytes through sweat can affect performance. Consider adding a pinch of sea salt or an electrolyte powder supplement to replenish sodium and potassium.
• Caffeine: Some athletes prefer to include caffeine in their gels to improve focus and reduce effort perception. If you decide to add caffeine, do it with caution and adjust the amount according to your personal tolerance.

Add natural flavors

Taste is a crucial aspect that can influence your disposition to consume the gel during exercise. Fortunately, there are many ways to add natural flavors to your energy gel.

• Extracts of fruit: Use natural fruit extracts like lemon, orange or raspberry to give a fresh and pleasant touch to your gel. These extracts are concentrated and do not significantly alter the consistency of the gel.
• Spices: Cinnamon, ginger or vanilla can add a warm and comforting flavor. In addition, some spices such as ginger have anti-inflammatory properties that can be beneficial during exercise.
• Honey or agave syrup: If you are looking for a sweet and natural flavor, consider adding a small amount of honey or agave syrup. These ingredients not only improve the taste, but also provide additional carbohydrates.

Special Diet Options

Customizing your energy gel also allows you to adapt it to various dietary needs, ensuring that it is suitable for all athletes, regardless of their dietary restrictions.

• Vegan: Most of the basic ingredients for energy gel are vegan. However, if you decide to add honey as flavoring, be sure to replace it with agave syrup or maple syrup to keep the vegan-friendly gel.
• Gluten-free: Make sure that all the ingredients you use, especially electrolyte or flavoring supplements, are certified gluten-free to avoid any cross contamination.
• Low in FODMAP: For those who follow a diet low in FODMAP, it is important to avoid ingredients such as honey or agave syrup. Choose for alternatives such as rice syrup or table sugar in small quantities.

Personalizing your home energy gel not only allows you to meet your specific nutritional needs, but also offers you the opportunity to experiment with flavors and textures that suit your personal preferences. With a little trial and error, you will be able to create a gel that not only provides you with the necessary energy, but is also a pleasure to consume.

Base recipe and how to test it in trainings

A practical way to start is to calculate first how many grams of carbohydrates you want per shot and then adjust the texture with water:

1. Choose the glucose base: maltodextrin, honey or rice syrup.
2. Add fructose (table sugar, honey or agave syrup) until you get close to the 2:1 ratio if you are going to take a lot per hour (Jeukendrup, 2010).
3. A pinch of salt if you sweat a lot or it's hot; your sodium needs depend on your sweat (Baker, 2017).
4. Water or juice for texture: the more concentrated, the more water you will have to drink with each shot.
5. Peel it and write it down.: so you will know how many grams of carbohydrates you take and you can repeat the recipe.

Try it in several long runs, at race rate, before using it in a competition. The intestine adapts to taking carbohydrates with training (Jeukendrup, 2017).

"The stomach does not understand beautiful recipes. First I try with the athlete a simple mix in workouts and only when he tolerates it well do we begin to adjust taste and quantity." — Marc Bañuls, coach with more than 15 years of experience

Frequently Asked Questions

How many homemade gels do you take per hour?

Depends on how many carbohydrates each shot carries. Calculate the grams of your recipe and share them to get close to your hourly target, which is usually between 30 and 60 g in 1 to 2.5 hour effort.

How long does a homemade gel last?

When not carrying preservatives, keep it in the refrigerator, prepare little and consume it in a few days.

How much gel should I consume during a long run?

The amount of energy gel you should consume during a long run can vary depending on several factors, such as your body weight, exercise intensity, and your individual energy needs. As a reference, 30–60 g of carbohydrates per hour in 1 to 2.5 hours and up to 90 g/h in the longest, if your stomach tolerates it (Jeukendrup, 2014). This is equivalent to about one or two home energy gels per hour, depending on the carbohydrate concentration in your mixture.

It is important to remember that each person is different and what works for one may not be suitable for another. Therefore, it is advisable to test different amounts during your workouts to determine how much it provides the necessary energy without causing gastrointestinal discomfort. Also, be sure to supplement your gel intake with adequate hydration, as carbohydrates need water to be absorbed efficiently by the body.

Can I use other types of sugars?

Yes, you can use other types of sugars in preparing your home energy gel. Maltodextrin and fructose are popular options due to their rapid absorption and ability to provide sustained energy. However, you can experiment with other sugars such as glucose, dextrose, or even agave syrup.

Each type of sugar has a different absorption profile and can affect your performance in different ways. For example, glucose is rapidly absorbed into the bloodstream, providing an almost immediate energy boost. Fructose, on the other hand, is metabolized more slowly, which can help maintain more stable energy levels over a long period of time.

When experimenting with different sugars, it is crucial to pay attention to how your body responds. Some sugars may cause stomach upset or energy spikes followed by sudden falls. Therefore, always try any new combination during your workouts before using it in a major race.

How does the temperature affect the gel?

Temperature can have a significant impact on the consistency and effectiveness of your home energy gel. At lower temperatures, the gel may become thicker and harder to consume, while at higher temperatures it may become too liquid, which could affect its ease of use and absorption.

To maintain the right consistency, consider storing the gel in a cool, dry place. During long runs, especially in heat conditions, it is advisable to carry the gel in an insulating container or in a thermal bag to keep its temperature stable.

In addition, temperature can also influence the stability of the ingredients. For example, some natural or preservative flavors can be degraded more quickly to high temperatures, affecting both the taste and safety of the product. It is therefore important to take into account climatic conditions and adjust the formulation and storage of the gel accordingly.

In short, the amount of gel you should consume, the types of sugars you can use and the influence of temperature are fundamental aspects to consider when preparing and using home energy gels. Experience and adjust to your personal needs to optimize your performance and comfort during long runs.

Read also

• How to train the digestive system
• Sodium and sweat in endurance
• Ultra trail nutrition

Sources

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2. Jeukendrup A. A step towardss personalized sports nutrition: carbohydrate intake during exercise. Sports Med. 2014;44(Suppl. 1):S25-33.
3. Jeukendrup AE. Training the gut for athletes. Sports Med. 2017;47(Suppl. 1):101-10.
4. Thomas DT, Erdman KA, Burke LM. Nutrition and athletic performance (ACSM/AND/DC position). Med Sci Sports Exerc. 2016;48(3):543-68.
5. Baker LB. Sweating rate and sweet sodium concentration in athletes: a review of methodology and intra/interindividual variability. Sports Med. 2017;47(Suppl. 1)111-28.