Race diet: the case for making your individual working gels

Ask any runner what they use to gas their lengthy runs and races, and gels will likely be a standard reply.  However not each runner can discover what they’re searching for in a gel, leaving them with no most popular race-day possibility.

Enter home-made gels: there are a number of advantages of forgoing store-bought merchandise and making your individual. It’s going to require planning (you’ll have to discover a methodology of storage, similar to a hand-held flask), however in case you’re a runner who performs higher with whole-food elements as gas, that is value attempting. Do-it-yourself gels additionally price much less; with the common gel costing anyplace from $3 to $5, this can be a extra inexpensive possibility

Management your elements 

By making your individual gels, you management precisely what goes into them. This an effective way to keep away from added sugar and hidden elements. or individuals with celiac illness, dairy, soy or additive allergic reactions, shopping for gels is usually a problem. Making your individual comes with confidence in what you’re consuming.

Pure meals like salt, maple syrup, dates, dried cherries and honey are usually simple on the abdomen, great-tasting and supply the vitamins important to any good gel.

For runners who want a bit greater than all-natural elements can present, including maltodextrin to your home-made recipe helps elevate your gel. A posh carbohydrate, maltodextrin’s construction permits for a gradual launch of vitality, making it an amazing possibility for mid-exercise gas. It’s normally simpler on the GI tract than one thing like fructose. Usually derived from vegetable starches, maltodextrin additionally supplies that gel consistency that helps it go down simply mid-run. You should purchase it fairly affordably in bulk on-line.

Cherry Pie Power Gel

This recipe is simple to observe and makes use of a easy mixture of almonds, pitted dates, dried cherries, and sea salt.

  • 1 cup almonds, roasted or not
    1 cup pitted dates (medjool, ideally)*
    1 cup dried cherries
    pinch of sea salt
    *(If the fruit is admittedly robust, soak it in heat water for a couple of minutes, then drain and use)

Mix the elements in a meals processor and pulse for a few minute till it comes collectively. I wish to take the combination and roll it tightly right into a go browsing a chunk of plastic wrap, then pop it within the freezer for about an hour. When it’s frozen, take it out, unwrap and slice into little rounds. Then you possibly can hold them within the fridge or freezer and pop a number of earlier than, throughout or after a run. It’s also possible to kind them into bars in case you like by urgent the combination right into a plastic or parchment lined 8X8 baking dish and minimize into bars or squares of no matter dimension you want.


Candy Coconut Power Gel

This recipe has a number of extra steps and elements, however the dates, honey, agave, molasses and fruit present clean-burning carbohydrates with various glycemic index, whereas the salt and banana present electrolytes. The added papaya helps assist digestion–a plus for runners who wrestle with tummy points.

  • 5 medjool dates
  • 1/4 cup water
  • 1/4 cup dulse
  • 1/2 banana
  • 1 tbsp honey
  • 1 tbsp coconut oil
  • 1 tbsp agave
  • 1 tsp molasses
  • 1 tbsp lemon juice
  • 1 tsp lemon zest
  • 2 tbsp papaya
  • 1 tsp maca powder


Soak the dates in water for a number of hours. Combine the soaked dates with the opposite elements in a meals processor till easy. Add the vitality gel into two massive (3 oz.) squeezable containers. Eat the gels in your exercise. (6 oz. is greater than sufficient for a three-hour run.)

Pineapple Orange Chia Seed Gel

This recipe incorporates chia seeds, an all-natural various to assist mould the gels, and makes use of baking soda and salt as electrolytes.

  • 1 oz. chia seeds
  • 1 medium seedless orange
  • 8 oz. pineapple
  • ¾ cup brown rice syrup
  • ½ oz. dry fruit pectin
  • 1 serving electrolyte combine (above)

Combine the chia seeds with ⅜ cup of water. Stir till the chia jells totally, then put aside.

Peel the orange, eradicating as a lot of the pith as doable. Mix the orange and the pineapple, together with the juice, in a blender or meals processor. Mix till easy.

Mix ½ cup of the fruit mash with the hydrated chia. It’s regular to have further fruit mash (I had ¾ cup left over). You may freeze it till it’s essential to make one other batch of gel.

Stir within the brown rice syrup, then slowly add the pectin. Lastly, stir within the electrolyte combine.

Put the combination in a small saucepan. Deliver to a rolling boil over low to medium warmth, stirring continuously. Let the combination boil for 1 minute, then take away it from the warmth and pour it instantly right into a sterilized ½ pint mason jar for storage.


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