Make your own energy gels

Energy gels are becoming increasingly popular among athletes wanting to maximise their endurance during a race or training session. What benefits can you really gain from energy gels? For one, each 60ml you consume of gels contains 21g of carbohydrate. When you take into account that your body roughly processes 1g of carbohydrates a minute then this really is an effective way of topping up on your carbs from your pasta the night before.

It’s important to note that energy gels shouldn’t replace water as a means of rehydration. Be sure to take on lots of water at the time. Carrying an energy gel can be the equivelent of carrying a small bowl of pasta or a baked potato in terms of carbs intake, although gels are a lot more practical to carry!

In terms of making your own healthy energy gels it really is quite simple. Here are the ingredients you need for chocolate, apple and citrus flavoured gels.

Chocolate Apple Citrus
6 medjool dates, pitted 6 medjool dates, pitted 6 medjool dates, pitted
125ml agave nectar or honey 75ml agave nectar or hone 125ml agave nectar or honey
2 tbsp. chia seeds 75ml stewed apples 2 tbsp. chia seeds
1/4 tsp. sea salt 2 tbsp. chia seeds 1/4 tsp. sea salt
1 tbsp. cocoa powder 1/4 tsp. sea salt Zest of 1 lemon and lime
Sealable bags (preferably PBA free) Zest of 1 lemon Juice of 1 orange


They’re simple and easy to make. All you do is whizz all the ingredients in a food processor and then bag them. All in all you should get around 6 servings from each recipe.

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