Homemade Energy Gels for Cycling and Running: Simple and Cheap

Why This Recipe Works for Athletes

Commercial energy gels can cost £1.50-£3.50 each, and if you are racing or training for longer events you can get through a lot of them. These homemade gels deliver a fast-release carbohydrate blend at a fraction of the cost, using natural ingredients and no artificial sweeteners. They work particularly well for athletes sensitive to the preservatives in commercial products.

Ingredients

• 4 tbsp honey or agave syrup
• 4 tbsp brown rice syrup
• 1 tbsp blackstrap molasses (optional — adds potassium and iron)
• 1/4 tsp fine sea salt (for electrolytes)
• 1/2 tsp lemon or orange extract (for flavour)
• 2 tbsp water

Instructions

1. Combine all ingredients in a small saucepan over low heat.
2. Stir gently until fully combined and the mixture is smooth — about 2-3 minutes. Do not boil.
3. Remove from heat and allow to cool to room temperature.
4. Transfer into reusable gel flasks or small zip-lock bags. Each 30ml portion provides approximately 20-25g of carbohydrates.
5. Refrigerate until use. Use within 5 days. Bring to room temperature on race morning for easier squeezing.

Nutrition Notes

Each 30ml serving provides approximately 90-100 calories and 22-25g of carbohydrates, split between glucose (honey) and fructose (brown rice syrup) — a dual-source carbohydrate approach similar to commercial high-carb gels. The salt provides roughly 150mg sodium per serving, which supports electrolyte replacement during longer efforts. For a caffeine boost during the run leg, stir in half a teaspoon of instant espresso powder per batch. Reusable gel flasks (available from most running stores) cost around £2-£3 each and can be refilled hundreds of times.

Prep time: 10 minutes | Servings: 4-6 gel portions