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Anyone make their own gels/energy

Old 06-03-17, 09:55 AM
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awesomeame
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Anyone make their own gels/energy

I was in the store yesterday looking at all the different gels, bars, etc. I picked one up & contained "maple syrup, sea salt, & ginger." It was tiny and priced at $3.25, wtf! Pretty sure I can mix some syrup and salt together for about $0.10.

Is anyone here making their own gels, bars, or other energy/electrolyte supplements? What's your recipe(s)? I love the PowerGel brand, but if I can make something similar for less $$ that'd be great! One could even buy caffeine pills and grind them into the mix

Matt
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Old 06-04-17, 03:22 AM
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Some on the Forum make their own but there's more to a gel than what you have listed as ingredients.

My choice is https://www.cranksports.com/ For a caffeine shot I like CLIF SHOT Energy Gel Chocolate Cherry with Caffeine - CLIF Bar Baked Bars usually purchased when NASHBAR has a sale plus extra 20% reduction.
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Old 06-04-17, 05:52 AM
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I prefer dates if I need a compact energy source.
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Old 06-04-17, 06:50 AM
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Originally Posted by gregf83 View Post
I prefer dates if I need a compact energy source.
Medjool dates are the best but it still takes longer for the energy from dates to enter the system to aid in performance.
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Old 06-04-17, 07:36 AM
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Originally Posted by OldTryGuy View Post
Medjool dates are the best but it still takes longer for the energy from dates to enter the system to aid in performance.
I suppose you could just eat a little earlier. It's never been an issue for me.
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Old 06-04-17, 08:01 AM
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For rides longer than 4 hours I use a mix of maltodextrin powder and ON gold standard whey at a mix of 7:1 by weight which is a recipe I got from another forum member. I put that in one bottle and gatorade powder in the other.

For rides over 6 hours I'll pack enough for a bottle of each every 2-3 hours or so. On my last 600k I only ate solid food once before taking a nap at 400k. On the shorter distances I don't eat any solid food at all.

Gold standard whey goes on sale at Costco from time to time, and you can get it for around $7.50/lb. You can get maltodextrin from your local home brewing supply co. for around $1/lb. If you buy a big bag.

This is about the cheapest nutrition option I have found. You can probably get cheaper protein, but the gold standard mixes so well it's worth whatever small premium there might be.
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Old 06-04-17, 08:06 AM
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my wife sometimes makes homemade energy bars. We got the recipe from a nutritionist who did a presentation at my gym.
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Old 06-04-17, 08:12 AM
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Back in the day we hockey taped bananas to the top tube. I'm sure my time suffered as the bananas weren't Aero Bananas.
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Old 06-04-17, 08:27 AM
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Back in 2007, Outside magazine ran this: https://www.outsideonline.com/1847956/drink-responsibly
For some reason, they no longer show the recipe, but I saved it:

(2:1 maltodextrin:fructose by *mass*, not volume.)

Jeukendrup's hydration recipe:
0.5 cup maltodextrin
6.5 tsp fructose
0.25-0.5 tsp table salt
Combine in one liter of water, shake, and serve!

You can get the ingredients online:
Maltodextrin - Bulkfoods.com
Fructose - Bulkfoods.com

I used this many times on rides >3 hours.
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Old 06-04-17, 08:32 AM
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I do sometimes, when I'm in a creative mood. There are soooooo many different ways to do it. It can also be a hassle to get it right though, and thus, I still buy lots of GU gels!

One recommendation I would make is to get some brown rice syrup - it has a much more mild, neutral taste and sweetness compared to either honey or maple syrup.
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Old 06-05-17, 08:49 AM
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Not a gel, but for energy I will mix one of my water bottles with sugar and salt. I really think it helps vs water only.
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Old 06-05-17, 05:37 PM
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I bring a bag of cherries and grapes
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Old 06-07-17, 07:20 PM
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Yes. The main ingredients I use are the same ones typically found in energy gels, maltodextrin and fructose. Mine taste way better and are much less expensive than buying gels individually or in bulk even.
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Old 06-08-17, 10:24 AM
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Originally Posted by on the path View Post
Yes. The main ingredients I use are the same ones typically found in energy gels, maltodextrin and fructose. Mine taste way better and are much less expensive than buying gels individually or in bulk even.
The mixture is similar in consistency to gels? If so, what's your recipe and method?
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Old 06-08-17, 11:43 AM
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Originally Posted by Carbonfiberboy View Post
The mixture is similar in consistency to gels? If so, what's your recipe and method?
you could use honey or corn syrup, both pretty cheap
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Old 06-08-17, 08:11 PM
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Originally Posted by Carbonfiberboy View Post
The mixture is similar in consistency to gels? If so, what's your recipe and method?
To answer your question, yes, you can make it in the consistency that you want. I'll write a longer post tomorrow, and include a recipe as well.
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Old 06-08-17, 08:17 PM
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I just throw some big dates in a ziplok and sprinkle some kosher salt on them.

A couple of dates are calorically about the same as a gel, no packaging to litter and a pit to spit at wheel suckers.
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Old 06-09-17, 07:24 AM
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Re: Carbonfiberboy

The recipe is included below. As far as the final consistency, it's really what you are looking for, and a product of how much water and additives (mostly flavoring) that you use. Personally, I think it makes sense to have the fluid be as concentrated as possible for the type of use and the prevailing conditions. For riding in warmer temps I make it thicker, and for colder temps I make it a bit thinner so it remains fluid enough for practical dispensing in near or sub freezing conditions. I have a few reusable gel flasks.

A couple of notes.. you will be surprised at how much powdered product (maltodextrin and to a lesser extent, fructose) will dissolve in a small amount of water. I mix and stir over heat in a make shift double boiler. You won't get a sense of the consistency/thickness until it returns to room temperature. My favorite flavorings are fresh lemon juice and fresh lime juice, and sometimes I use pure vanilla extract for a change of pace. Remember, the juice will add moisture so adjust the powder to get what you want. Experiment and adjust ingredients as you learn. You might not get exactly what you want the first few times but you will not fail. You will end up with something useable. I no longer follow the specifics of the processing. I'm pretty faithful to the ingredient ratios, more or less, and I usually double the recipe ingredients to make a larger batch. I don't bother with pectin, doesn't seem necessary to me. And oh, don't forget the vodka (yes).

1⁄2 Cup plus 1 Tablespoon Maltodextrin
2 Tablespoons Fructose
1⁄4 teaspoon Salt
1⁄2 teaspoon Pectin
1⁄4 Cup Water
1⁄2 teaspoon Vodka or Gin
1⁄4 teaspoon Lemon Juice or other flavoring


Combine Maltodextrin, Fructose, Salt and Pectin in a bowl. Stir well with a fork to eliminate any lumps. Put water in a small saucepan. Heat water until it steams but do not let it boil; reduce heat to simmer once it steams. Add about 1/3 of the dry contents to the water; stir with fork until all lumps disappear. Add vodka/gin and flavoring. Add an- other 1/3 of the dry mix, stirring until all lumps disappear. Add the remainder of the dry mix, stirring to dissolve all lumps. When dissolved, remove from heat, pour into a coffee mug and refrigerate overnight. When cooled, the mate- rial should have the consistency of cool molasses. Transfer to final container.
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Old 06-09-17, 03:30 PM
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Thanks, on the path.

That looks like a sensible recipe, the first one I've seen. Hammer Gel is $20/pt. plus my wife doesn't like it. I guess I have to buy some fructose.
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Old 06-09-17, 05:16 PM
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Originally Posted by Carbonfiberboy View Post
Thanks, on the path.

That looks like a sensible recipe, the first one I've seen. Hammer Gel is $20/pt. plus my wife doesn't like it. I guess I have to buy some fructose.
i wouldn't bother, just use corn syrup or table sugar, which is 50% fructose, or leave it out altogether. This mix isn't going to approach the uptake limit of glucose
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Old 06-09-17, 06:01 PM
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Originally Posted by redlude97 View Post
i wouldn't bother, just use corn syrup or table sugar, which is 50% fructose, or leave it out altogether. This mix isn't going to approach the uptake limit of glucose
Neither of those are maltodextrin-based. Hammer's been preaching the malto thing forever and I think they're right about it. The limit is how fast one can get it across the stomach wall and I think malto is quicker. I have fewer stomach issues on hot climbs when I'm using it. A big thing for me (and others) is that malto is not sweet. That means one can use it all day without tiring of it, getting mouth burn, etc. I've been using it on the bike for over 20 years as my main source of nutrition.
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Old 06-09-17, 06:28 PM
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Originally Posted by Carbonfiberboy View Post
Neither of those are maltodextrin-based. Hammer's been preaching the malto thing forever and I think they're right about it. The limit is how fast one can get it across the stomach wall and I think malto is quicker. I have fewer stomach issues on hot climbs when I'm using it. A big thing for me (and others) is that malto is not sweet. That means one can use it all day without tiring of it, getting mouth burn, etc. I've been using it on the bike for over 20 years as my main source of nutrition.
I meant instead of the fructose only, or instead use malto alone. Malto and glucose have roughly the same uptake except at your extreme limit as the only difference in is osmolality and the breakdown must occur before uptake. For maximal uptake you want ~2:1 glucose(or malto): fructose. But unless you are trying to consume more than 100g total/hour then just malto at ~60g/hr or under is fine
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Old 06-09-17, 08:39 PM
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Originally Posted by redlude97 View Post
I meant instead of the fructose only, or instead use malto alone. Malto and glucose have roughly the same uptake except at your extreme limit as the only difference in is osmolality and the breakdown must occur before uptake. For maximal uptake you want ~2:1 glucose(or malto): fructose. But unless you are trying to consume more than 100g total/hour then just malto at ~60g/hr or under is fine
Yes, totally agree. Speaking just for me, I've never produced enough sustainable power that I needed more than 60g carbs/hour. Perhaps the fructose is to add a little sweetness to the mix and as you say, for that corn syrup would be fine. But I think I'll try the fructose anyway. Our household rule is that the first time, we try the recipe as written. Then we modify. Preferably we watch the cook construct the recipe because what it's supposed to look like is always half the battle. I've been blown away more than once while watching a cook make an unfamiliar dish.
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Old 06-10-17, 07:24 PM
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Crank Sports e-gel and Hammer....can any in the know experts compare for me**********

https://www.cranksports.com/products.../hammergel.asp
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Old 06-10-17, 10:01 PM
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Originally Posted by OldTryGuy View Post
Crank Sports e-gel and Hammer....can any in the know experts compare for me**********

https://www.cranksports.com/products.../hammergel.asp
Best try it yourself. Bike food is so personal.
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