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About the Recipe
About the Recipe
An endurance athlete uses gels, lots of gels. You use them during your races and training, but did you know you can make them yourself?
Gels come in all shapes, flavors, and brands. They typically contain between 20 and 25 grams of carbohydrates. However, in my opinion, they are often not very tasty and quite expensive—between €2 and €4 each. During running, the average person stores about 40 minutes of glucose in their muscles and liver. If you're running longer, it's a good idea to take a gel to maintain your energy levels.
The cost of gels can add up quickly. As an endurance athlete, I aim to consume 60 to 80 grams of carbohydrates per hour during a long run. This amounts to about three gels per hour. For a two-hour run, I need six gels. For a dedicated athlete, this can lead to costs of over €100 per month!
Making gels yourself is the solution. Because it became quite expensive, I searched for ways to make gels myself. And guess what? Not only is it simple, but it’s also much cheaper. With this recipe, you’ll make a mix that is 99% identical to the gels of well-known brands, but it costs less than 20% of the original price!
How to use it?
How to use it?
Start with a mix that provides 70 grams of carbohydrates per hour. This is a good base for most athletes. You can gradually increase the dosage if you find you need more. Use a soft bottle to easily carry the mix.
Preparation:
Mix the sugars in the correct ratio and add any extra ingredients if desired.
Using a funnel, pour the mixture into the soft bottle.
Fill the bottle with water and shake well to combine the ingredients.
Usage during running:
Drink a small sip every 10 minutes and keep track of how much you’ve drunk in total. The exact volume depends on the capacity of your bottle.
Example calculation:
For a 250 ml bottle filled with a mix containing 140 grams of carbohydrates, you can drink 125 ml per hour. This will give you the desired 70 grams of carbohydrates per hour, which is perfect for a 2-hour long run.
For longer distances or more convenience, you can use a Salomon soft flask. These are easily available on Amazon.
The Basics of the Recipe
The Basics of the Recipe
The base recipe consists of two types of sugars: dextrose and fructose. These 'simple' sugars need to be mixed in a specific ratio. Additionally, you’ll add a small amount of electrolytes. That’s all you need for the base.
Dextrose/Fructose Ratio: 6:1 ratio
The flavor of the mix is sweet, as it’s essentially just sugar water. You can drink it plain, but for a better taste, I recommend adding a splash of lemonade syrup. Use the sugar-free version for the best taste.
I order my products from Bulk.com and Amazon. Links to the products can be found via the buttons on the left. If you order through these links, I receive a small commission, and I really appreciate that!
Did you know you can also use this recipe to make sports drinks for cycling? Read more!
Dextrose
Dextrose
Dextrose, also known as grape sugar, is a simple sugar that is quickly absorbed by the body and directly utilized by the muscles for energy. This makes it ideal for rapid fuel during intense training sessions or competitions. Unlike table sugar (sucrose), dextrose provides immediately available energy.
Fructose
Fructose
Fructose, also known as fruit sugar, is absorbed more slowly than dextrose and is primarily stored in the liver as glycogen. It replenishes glucose reserves and provides a gradual release of energy.
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Elektrolyten
Elektrolyten
Electrolytes are a mix of minerals that you lose through sweat and urine during exercise. How much you lose depends on the weather conditions—the more you sweat, the more electrolytes you need to replenish. Typically, you add a few grams per liter to your mix.
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Additions to the Recipe
Additions to the Recipe
In addition to the base mix, you can include various supplements depending on your needs. Carefully review the benefits of each product and add what is relevant for you.
BCAA
BCAA
BCAAs (leucine, isoleucine, and valine) stimulate muscle recovery and growth after training. They can also help reduce muscle breakdown during prolonged exertion and delay fatigue, which can extend your performance.
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Beta-Alanine
Beta-Alanine
Beta-alanine increases carnosine levels in the muscles, which helps counteract acidity during intense, short bursts of effort. This improves endurance and allows athletes to perform at high intensities for longer periods.
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Taurine
Taurine
Taurine acts as an antioxidant and helps reduce oxidative stress during intense exertion, which can limit muscle damage. Additionally, taurine supports hydration by improving the fluid balance within cells and promotes muscle contraction, which may contribute to enhanced strength and endurance. Lastly, taurine can help reduce fatigue.
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Citrulline Malate
Citrulline Malate
Citrulline malate promotes nitric oxide production, which leads to improved blood flow and oxygen delivery to the muscles. This can enhance strength, endurance, and post-exercise recovery while reducing fatigue.
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L-Glutamine
L-Glutamine
L-glutamine supports muscle recovery and immune function, especially after intense exertion. It can help reduce muscle breakdown, accelerate recovery, and allow the body to better recover from strenuous training sessions.
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Cafeïne
Cafeïne
Loose caffeine powder is hard to find, so I recommend ordering caffeine capsules and breaking them open into your bottle. This way, you can ensure you're not consuming too much caffeine. Be aware that a standard espresso (30 ml) contains 40 mg of caffeine, while a capsule can contain between 200 mg and 400 mg. This is equivalent to 5 to 10 espressos, so be cautious with the amount.
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