This is a quick, inexpensive alternative to commercial energy gels. If you run, bike, hike or otherwise play hard for over an hour, use this recipe for a shot of rapid energy.

Step 1: Tools + Ingredients

What you'll need:

Tools:
A small pot for the stove, or a microwave-safe bowl and microwave
Whisk
Measuring spoons: Tablespoon and teaspoon
Measuring cups: 1 cup glass (Pyrex) for liquid, and 1 cup dry cup
Spatula
Strainer (optional, for citrus and berry flavors)
A container for the gel. I used a GoToob (available at REI) in the 1.25 oz. size.

Basic Ingredients:
Maltodextrin (I found it at the nutrition store, but check your Co-op)
Honey
Water

Optional electrolytes:
Potassium salt (KCl) "Nu-Salt" pictured
Sodium salt (NaCl) Table salt pictured

Optional protein additives:
Whey protein powder
Soy protein powder

Optional Flavor ingredients:
Vanilla
Berries (raspberries, strawberries, blueberries, etc.)
Citrus fruit (orange, lemon, lime etc.)
Citric acid (gives a "tart" taste to the fruity flavors, available at cheese-making supply shops, or in bulk in some stores)
Instant coffee granules
Mint

Step 2: Recipe

Add to pot and whisk thoroughly over low heat:

1 cup maltodextrin
1/2 cup water
2/3 cup honey

--If using mint to flavor, add and crush slightly while heating, remove after 10 minutes.--

Add protein additives if using:
1-2 Tbs whey protein powder
1-2 Tbs soy protein powder

Add electrolytes, if using:
1/2 teaspoon potassium salt
1/2 teaspoon sodium (table) salt

Add flavorings if using:
For berries, in a separate pan, heat 1/4 cup berries till they become watery, then press through sieve to remove seeds/skins. Add the sieved to gel. d 1/2 teaspoon citric acid if desired for tartness.
For citrus fruit, juice 1 fruit using the strainer to catch seeds/large pulp. Add 1/2 teaspoon citric acid if desired for tartness.
For coffee flavor, add 1 Tbs. granules.
For vanilla, add 1 Tbs vanilla.

***I've attached a gazillion pics of these steps, for any of you intimidated by the whole "cooking" thing. It's really easy, folks. ;) ***

Step 3: Voila!

There you have it! Pour into a container of your choice. I like the GoToob - it has rave reviews, and it's made from food-safe silicone. It squirts out with a very gentle squeeze.

This recipe made 1 2/3 cups, or 480 grams. Packaged up in the 1.25 oz tube, the contents weighed 32 grams - comparable to commercial energy gels. (There is space for a gram or two more.)

I took it on my run today. It fit well inside the zippered pouch of my water-bottle carrier, along with my keys. It worked great.

Enjoy!