Energy Gel!

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34

About: I like to cook. I like to do lots of other things, but I also really like to cook. Organic and local, please. :)

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!

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    34 Discussions

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    Appollo64

    7 years ago on Introduction

    Great instructable! About how much does this stuff cost, and can it be found at a regular grocery store?

    2 replies
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    Anna WAppollo64

    Reply 7 years ago on Introduction

    Thank-you! The cost for one batch of raspberry vanilla gel with 2 Tbs each of soy and whey powders, and electrolytes was $4.74 for about 15 servings, so a little less than 32 cents per serving. That doesnt include the GoToob, which retails for $6.45 at REI. I'll make back the up-front costs (the tube plus a 2-lb container of maltodextrin) and hit the break-even point for the remaining ingredients somewhere into my second batch. Beginning marathon training just became a little less costly. ;)

    You're unlikely to find anything other than the honey, salt, vanilla, fruit etc. at a regular supermarket (although you might get lucky). I had good luck at both my local food Co-op and Whole Foods where I could get all but the maltodextrin (I found that at a nutrition store). You usually get a better price if you buy in bulk, and you can also buy as much, or as little, as you need. You can also order everything readily online (in the USA, that is). Hope that helps. :)

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    kbfore

    6 months ago

    Great recipe. I have used it for years. I get Maltodextrin from ebay and honey locally.

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    Neselot

    1 year ago

    Great idea. I'm an avid cyclist and use energy gels all the time.

    Do you have a recipe for an energy drink? That would be a great I'ble too.

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    LesB

    7 years ago on Introduction

    Great idea. I'm an avid cyclist and use energy gels all the time.
    Do you have a recipe for an energy drink? That would be a great I'ble too.

    2 replies
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    OsquarLesB

    Reply 6 years ago on Introduction

    Fungus amungus made this energy drink based on Gatorade
    https://www.instructables.com/id/Make-Your-Own-Damn-Sports-Drink/

    Haven't tried it myself since I have problem finding some of the ingredients in stores locally.

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    Anna WLesB

    Reply 7 years ago on Introduction

    Energy/electrolyte drink recipe *would* be great. I'll do a little more looking/experimenting - there are a lot out there based on cool-aid or juice and salts/baking soda, but I like mine to be comparable to performance drinks (CamelBak, Hammer, etc), so I've a bit more investigating to do first.

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    balexander87

    7 years ago on Introduction

    Using Sorghum Syrup is a great way to add potassium along with various B-Vitamins which are supposedly helpful. Not a nutrition expert, though, so take it or leave it!

    http://www.fitbit.com/foods/Sorghum+Syrup/12251

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    camohat

    7 years ago on Introduction

    I LOVE gotoobs the only problem is that it is hard to clean the cap.

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    holyvision

    7 years ago on Introduction

    When you say crush the mint and slowly stir, then remove in 10 minutes. What do you mean? Do you mean remove the crushed mint and how would you go about that?

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    SIRJAMES09

    7 years ago on Step 3

    your very welcome!

    You don't need to thank me tho....
    I'm just stating the obvious...it's just one of my many quirks, or qualities, or whatever else you wish to call it...

    If I thought you were an idiot I would tell you. LOL But Thank GOD you're not.....we have too many already of those in this world. :)

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    SIRJAMES09

    7 years ago on Step 3

    that type of "lid" is called a Percutaneous Seal* The hinged lid is just to keep it clean more than anything.

    this is where I got my information:
    http://en.wikipedia.org/wiki/Percutaneous_endoscopic_gastrostomy

    5 replies
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    codongolevSIRJAMES09

    Reply 7 years ago on Step 3

    great information, but I just have to mention.... when I read your comment, I had to imagine the penguin in your profile picture just wandering up and informing us all about the percutaneous seal.

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    SIRJAMES09codongolev

    Reply 7 years ago on Step 3

    I have a Gastro-Intestinal tube with that kind of seal in it....that is how I knew about them. :)

    Coincidentally, I love penguins. I'd have one for a pet if I could. 8-D

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    codongolevSIRJAMES09

    Reply 7 years ago on Step 3

    and after it told us, it would just awkwardly stare at all of us for a couple seconds, then kind of shuffle away.

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    tellner

    7 years ago on Introduction

    You can find maltodextrin and citric acid at homebrew supply shops