Homemade energy gel: why and How do you prepare it yourself?
To maintain your strength throughout a race, trail run, or any other sporting activity For extended periods, home energy freezing can be a simple and economical solution. Discover in this article how to create these gels yourself to boost your performance effectively and naturally.
Why take an energy gel?
The role of energy gels during exercise
An energy gel is designed to quickly provide you with glucose during physical exertion. This type of liquid or semi-liquid preparation helps you avoid sudden drops in energy by maintaining stable blood sugar levels . Gels are a practical solution for athletes who need a rapid supply of carbohydrates without disrupting their digestion.
Benefits for endurance, performance and recovery
Energy gels are particularly useful during activities such as trail running, cycling or even marathon running. They support your effort by providing your body with glucose- fructose and other rapidly assimilated carbohydrates, while promoting better post-exercise recovery. Some also contain magnesium, spirulina Or vitamins, in order to supplement the nutritional intake.
When to consume an energy gel during a race or a training ?
In general, it is recommended to consume a spoonful or a small dose of gel every 30 to 45 minutes during sustained effort lasting over an hour . This allows you to ensure a constant supply of energy, without overloading your digestive system.
Making your own energy gel at home: a good idea?
Advantages: cost-effectiveness, ingredient control, digestibility
Preparing your own energy gel has several advantages. First, it's a An economical solution. Furthermore, by making it at home, You maintain control over the ingredients used and can thus avoid the unnecessary additives and artificial sweeteners. Finally, homemade recipes are often They are easier to digest because they can be adapted to your personal preferences and tolerances.
Comparison with commercially available gels (e.g., Decathlon Energy Gel)
A gel sold in supermarkets, such as Decathlon's Energy Gel, contains on average 20 with 25g of carbohydrates per serving. However, it may include artificial flavors or agents Texturizers. A gel, prepared with the ingredients listed in the next paragraph will contain the same dose of carbohydrates and will prove to be just as effective and healthier. Furthermore, you can enrich your recipes with potassium, vitamins, or even of Coffee, for greater stimulation .
What ingredients are needed for homemade energy gel?
Fast-acting carbohydrates: honey, agave syrup, maple syrup
These three natural sources of sugar offer a supplementary energy boost, ideal for prolonged exertion. Honey provides a glucose-rich mixture that is quickly absorbed. Agave syrup, highly concentrated in fructose, ensures a more gradual release of energy. Maple syrup, primarily composed of sucrose, provides a natural balance between glucose and fructose, while also contributing to mineral intake. One to two tablespoons are enough to create the carbohydrate base for a homemade energy gel.
Electrolytes: salt, lemon, coconut water
Adding a pinch of salt or a spoonful of lemon juice will help you compensate for the Sodium and potassium are lost during your workout. Coconut water provides also an excellent natural source of electrolytes.
Natural flavorings and beneficial additives: fruit puree, BCAAs, caffeine (optional)
Fruit purees like raspberry, strawberry, or banana provide both flavor and vitamins. Coffee can act as a stimulant, while you can add BCAAs or spirulina to improve your recovery.
4 homemade energy gel recipes to try
Below you will find 4 recipes for energy gels. To make them, mix Carefully mix all the listed ingredients until a homogeneous consistency is achieved.
For each of these mixtures, you can add more or less water to obtain the consistency of your choice.
Recipe 1: Quick strawberry gel (simple and economical)
● 1 tablespoon of strawberry puree
● 1 tablespoon of maple syrup
● 1 pinch of salt
● 1 teaspoon of lemon juice
Recipe 2: Lemon gel (moderate effort)
● 2 tablespoons of honey
● 1 tablespoon of lemon juice
● 1 pinch of salt
● 1 teaspoon of spirulina (optional)
Recipe 3: Agave-raspberry gel (fruity taste and digestibility)
● 1 tablespoon of agave syrup
● 2 tablespoons of raspberry puree
● 1 tablespoon of lemon juice
● 1 pinch of salt
Recipe 4: Performance gel (carbohydrates + minerals + caffeine for long distances)
● 1 tablespoon of maple syrup
● 1 tablespoon of honey
● ½ cup of iced coffee
● 1 pinch of salt and pepper
● A sprinkle of dried citrus powder or vitamin C
How to transport your homemade energy gels?
Reusable flexible bottles
Easy to fill and clean, these bottles are ideal for your long sporting outings.
Recyclable food sachets, small bags or tubes
These formats are practical, lightweight, and disposable. However, be sure to choose containers that are well-suited to your needs. airtight.
Storage and hygiene advice
Store your gels in the refrigerator for a maximum of two to three days. To ensure good hygiene, always use clean containers and rinse them thoroughly immediately after use.
Frequently Asked Questions (FAQ)
How to make homemade energy gel?
A homemade energy gel consists of a sweet base (honey, syrup), a pinch of salt, a little liquid (water, juice), and possibly natural flavorings such as coffee or fruit purees.
When should I take an energy gel?
It is recommended to consume it every 30 to 45 minutes after the first hour of effort, depending on your intensity and digestive tolerance.
Is energy gel useful for a sport other than running?
Yes. It is suitable for many endurance disciplines: trail running, triathlon, hiking, cycling or any prolonged effort requiring a constant energy supply.
Can you prepare your gels in advance?
Absolutely. You can keep them refrigerated for a few days, or freeze them in individual portions for later use.
Bibliography
Calella, P., Cerullo, G., Di Dio, M., Liguori, F., Di Onofrio, V., Gallè, F., & Liguori, G. (2022). Antioxidant, anti-inflammatory and immunomodulatory effects of spirulina in exercise and sport: A systematic review. Frontiers in Nutrition , 9 . https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2022.1048258/full
Goldstein, E.R., Ziegenfuss, T., Kalman, D., Kreider, R., Campbell, B., Wilborn, C., Taylor, L., Willoughby, D., Stout, J., Graves, B.S., Wildman, R., Ivy, JL, Spano, M., Smith, AE, & Antonio, J. (2010). International society of sports nutrition position stand: caffeine and performance. Journal of the International Society of Sports Nutrition , 7 (1). https://jissn.biomedcentral.com/articles/10.1186/1550-2783-7-5
