DIY Energy Gels for Endurance Athletes for Just $0.30

Why I Started Making My Own Energy Gels

If you've ever trained for a half marathon, marathon, or ultra, you’re probably familiar with energy gels. They’re one of the most convenient ways to take in fast-digesting carbs during long runs, and for many runners, they’re a go-to source of fuel.

But there’s a downside: they’re expensive. Most energy gels cost over $2 each, and when you’re doing multiple long runs every week, that adds up quickly.

That’s what got me thinking, could I make them myself? I started experimenting with different ingredients and ratios, trying to match the carb profile and performance benefits of commercial gels. The result? A homemade energy gel that costs about $0.30 per serving and works just as well. Plus, I have full control over the ingredients.

If you want to follow a more in dept guide with all the research behind it, you can check out the original article here: https://yearroundrunning.com/diy-energy-gels/

Looking for a personalized training plan to go with your new DIY gels? You can also use my free Running Plan Generator to create a custom schedule based on your goals, availability and race distance: https://yearroundrunning.com/running-plan-generator/

My Energy Gel Recipe with a perfect 2:1 Glucose Fructose Ratio

(Approx. 5–6 servings and around 150g carbs)

Ingredients:

1. 100g maltodextrin (your source of glucose)
2. 70g agave syrup (around 70–75% fructose results in 50g of fructose)
3. between 50 and 100 ml water (adjust get your prefered thickness)
4. Juice of 1 lime (≈ 30 ml – adds flavor and acidity, other flavours or juices can be used too!)
5. 1.5g salt (≈600 mg sodium is ideal for around 1.5–2 hours of endurance effort)
6. (Optional) 100–200 mg caffeine for an extra kick
7. flasks or reusable gel containers

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Bring your water up to around 50-60 degrees celcius but don't boil it, you only want to warm it up to make everything mix easier!

Put the malto dextrin powder in parts with the mixture, not all at once because that makes it harder to mix without clumping. When all is added, mix thouroughly to get rid of all the clumps and there you have it, a smooth gel!

Finally, store your product in a reusable flask and refrigerate. The gel stays good for around 5-7 days in the fridge!