High-Performance Energy Gel Recipe
Energy gels are designed to provide quick, digestible carbohydrates during endurance activities like running, cycling, or triathlons. For maximum performance, the key is optimizing carbohydrate absorption to fuel muscles without causing gastrointestinal distress. Based on sports nutrition research, an ideal ratio is approximately 1:0.8 glucose (from maltodextrin) to fructose, which allows for up to 90-110g of carbs per hour—higher than single-source carbs like glucose alone (limited to; 60g/hour). This ratio leverages separate intestinal transporters for glucose and fructose, improving energy delivery and reducing GI issues.
Electrolytes (especially sodium) are included to replace sweat losses and aid hydration. The recipe below uses natural thickeners like pectin and sodium alginate for a gel-like texture that’s easy to consume on the go. Each serving provides; 80g carbs, suitable for 1-2 hours of intense effort (adjust intake to 60-90g carbs/hour based on your tolerance). Test in training to personalize.
This recipe makes; 6 servings (enough for a bulk prep), with percentages optimized for performance: 53.5% maltodextrin, 43.8% fructose, 1.5% pectin, 1.2% sodium alginate (of the dry carb mix). Add electrolytes and water to form the gel. Total carbs are 97.5% of the dry mix for efficient energy.
Ingredients (for 5 Servings of Dry Mix; – 411g Total)
- Maltodextrin: 220g (53.5% of mix) – Provides quick glucose for fast energy.
- Fructose: 180g (43.8% of mix) – Enhances absorption via the 1:0.8 ratio with maltodextrin.
- Pectin: 6.25g (1.5% of mix) – Natural thickener from fruits; helps form gel texture.
- Sodium Alginate: 5g (1.2% of mix) – Creates a hydrogel effect for smoother digestion.
- Sodium Citrate (or sea salt for electrolytes): 5-10g total (1-2g per serving; add to taste) – 200-400mg sodium per serving to support hydration and cramp prevention.
- Water: 200ml per serving (adjust for desired consistency; – 40% water to 60% dry mix by weight for gel form).
Notes on Ingredients and Percentages for Max Performance:
- The 1:0.8 maltodextrin: fructose ratio (here; 1.22:1 maltodextrin: fructose) is backed by studies showing improved oxidation rates and reduced GI discomfort compared to glucose-only sources. This allows higher carb intake (up to 110g/hour) for ultra-endurance events.
- Avoid exceeding 45% fructose to prevent sweetness overload or stomach issues; this mix is neutral tasting for easy flavouring.
- No added sugars like table sugar unless substituting for cost—stick to pure maltodextrin and fructose for precision.
- Source ingredients affordably from bulk suppliers (e.g., online fitness or baking stores). Total cost per serving: – £0.40-1.00 vs. £2-3 for commercial gels.
Instructions
- Prep the Dry Mix: In a large bowl, combine maltodextrin, fructose, pectin, sodium alginate, and sodium citrate. Whisk thoroughly to avoid clumps. Store in an airtight container (lasts 3-6 months).
- Make the Gel (Per Serving): Measure 82g of dry mix into a blender or shaker. Add 50ml boiling water and stir vigorously (or blend) for 30-45 seconds until dissolved—it may form a paste initially. Gradually add the remaining 150ml room-temperature water while mixing. Let sit for 5-10 minutes to thicken into a gel (honey-like consistency). If too thick, add more water; if too thin, add a pinch more pectin.
- Portion and Store: Pour into one of our reusable pouches (fill to 120ml). Refrigerate for up to 1 week or freeze for 1 month. Thaw before use. Massage the pouch to break up any settling.
- Consume: Take 1/2 to 1 serving every 45-60 minutes during exercise >1 hour, with water for hydration. Start with 60g carbs/hour and build to 90g+ as tolerated.
Yield: 6 servings (120ml each).
Nutrition Per Serving (approximate): 320 calories, 80g carbs (0g fat, 0g protein), 200-400mg sodium. Customize electrolytes if you sweat heavily (aim for 500-1000mg sodium/hour total from all sources).
How to Flavour Naturally
The base mix is mildly sweet and neutral, making it versatile. Add flavours during step 2 (blending) for variety without altering performance ratios—keep additions to <5% of total weight to maintain carb density. Use natural sources for antioxidants and palatability; avoid artificial additives.
- Citrus Burst (Refreshing for Hot Weather): Add 1 tbsp fresh lemon or orange juice + 1 tsp zest per serving. (Adds vitamin C; tangy to cut sweetness.)
- Berry Blend (Antioxidant-Rich): Blend in 1 tbsp blueberry or raspberry puree (or jam) + 1 tsp lemon juice. (Provides natural fructose boost; great for recovery support.)
- Chocolate Espresso (Caffeine Kick): Mix in 1 tsp cocoa powder + 1 tsp instant coffee or espresso powder. (Adds 30-60mg caffeine for mental alertness; ideal for long efforts.)
- Ginger Honey (GI-Soothing): Add 1/2 tsp grated fresh ginger + 1 tsp honey. (Ginger aids digestion; honey adds minor carbs without shifting ratios.)
- Tropical Pineapple (Electrolyte-Enhancing): Blend 1 tbsp pineapple juice + a pinch of coconut flakes. (Natural electrolytes from pineapple; masks any saltiness.)
Flavouring Tips for Performance:
- Start subtle—over-flavouring can cause nausea during high-intensity efforts.
- Test flavours in training to ensure no GI upset; natural acids (e.g., citrus) can improve absorption but may irritate sensitive stomachs.
- For caffeine-sensitive users, limit to 50-100mg per hour total (e.g., via espresso flavour).
- If preferring whole-food vibes, substitute 10-20% of fructose with date syrup or maple syrup but recalculate to maintain the 1:0.8 ratio (maple is – 1:1 glucose: fructose).
This recipe prioritizes science-backed ratios for peak endurance while being customizable and cost-effective. If you experience issues, adjust fructose down to a 2:1 ratio or consult a sports nutritionist.