Senior Product Designer

a RUN supreme

Exploring what it takes to become an ultra endurance athlete

Homemade Energy Gel

Energy gels are an excellent source for some quick calories during a run. There are many manufactures that make gels that you can buy in disposable single packets, but you may want to consider making your own for a cost savings (about 1/5th) or to integrate more natural (less-processed) foods into your diet. Making your own is very simple and the following recipe contains a terrific mixture of carbohydrates that provide a great source of glucose (for immediate energy) and fructose (for more gradually released energy and the complex carbohydrates for more sustained energy).


  • 50% brown rice syrup (50% soluble complex carbohydrates, 45% maltose, and 3% glucose)
  • 30% honey (or replace honey with agave which has a lower glycemic index and will not elevate blood sugar)
  • 20% Molasses (excellent source of potassium, black strap the highest/best)
  • 1/8-ish tsp sea salt (sodium for electrolyte replacement)
  • Add vanilla extract or lemon/lime to taste
  • May add caffeine powder if desired

I use the Gel Flask Clip-on from Ultimate Direction to carry mine which works very well for transporting. Please let me know if you have, or decide to try out, making your own and what you have found that might work better. I would love your feedback!

[As a production note, sorry for what may have come across as a choppy video, I rambled on a bit and needed to edit the length of the content down to under ten minutes as not to bore you to death.]