DIY Energy Gels For Just $0.30
Energy gels are one of the most common sources of carbs for runners during races or long training runs. They play a big role in many people’s running journey. But let’s be honest, gels aren’t cheap. Over time, the costs can really stack up. What if I told you that you could make your own DIY Energy Gels for a fraction of the price, and that they taste just as good, with the same carb profile and performance benefits? Here’s how.
By Quentin van Bentum • April 2025
Why I Decided to Make Energy Gels Myself
As an ultra runner, I found myself spending way too much money on energy gels during long training periods. On those 20km+ runs, your body needs that extra source of carbs, and gels were always my go-to.
But paying over $2 per gel? Yeah, that adds up fast. So I started wondering, can I make them myself? If I could just get the right ingredients and figure out the proper balance, I could probably save a ton of money… and have full control over what goes in them. With my homemade DIY Energy Gels recipe, each gel costs only about $0.30, that’s more than 6x cheaper.”
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Learning About Energy Gels
Before mixing up my own batches, I dove into research to figure out what actually makes a good gel “work.” Most commercial energy gels follow a pretty simple formula: a fast-digesting carbohydrate (like maltodextrin or glucose), a bit of sodium to replace lost electrolytes, and sometimes caffeine and/or flavoring for an extra kick.
The biggest thing I learned? You’re not paying for complexity, you’re paying for convenience and branding. When you break it all down, it’s surprisingly simple to recreate.
Most energy gels:
- Contain 20–25 grams of carbs
- Use a 2:1 glucose to fructose ratio (for better absorption)
- Include sodium or electrolytes to support hydration
- Sometimes add BCAAs, caffeine, or vitamins
Why Sodium Matters
Sodium is the key electrolyte your body loses through sweat. It helps maintain fluid balance, supports nerve function, and prevents muscle cramps. Without enough of it, you risk dehydration, fatigue, and underperformance, especially on long runs. Adding a bit of salt to your homemade gel helps your body absorb fluids more efficiently and keeps you running strong.
The Use of Maltodextrin
I noticed that most big energy gel companies like Gu Gel use a substance called maltodextrin, and for good reason.
Maltodextrin is a carb made from starch (usually corn, rice, or potatoes). Even though it’s technically a complex carb, it digests super fast because it’s just chains of glucose. That means it delivers energy quickly, making it perfect for endurance sports.
The great part? Maltodextrin isn’t super sweet, so you can load up on carbs without overwhelming your taste buds, especially helpful when you’re already pushing hard. It also pairs well with other sugars like fructose, improving absorption and keeping your stomach happy.
Many big brands use maltodextrin because it’s effective, efficient, and easy to digest.
Why a 2:1 Glucose to Fructose Ratio?
Most commercial gels use a 2:1 glucose-to-fructose ratio, and there’s solid science behind it.
Maltodextrin is basically pure glucose. But your body can only absorb around 60 grams of glucose per hour through the SGLT1 transporter in your small intestine.
Fructose, on the other hand, uses a different transporter (GLUT5). So by combining both, you avoid hitting a bottleneck and can absorb up to 90–120 grams of carbs per hour.
This 2:1 ratio isn’t random, it’s optimized for maximum energy absorption, especially during long races like marathons, ultras, or triathlons.
Creating My Own Perfect Recipe
With maltodextrin as the glucose source, you’ll need a fructose source too. I’ve found that syrups or honey work best. My personal favorite is agave syrup, it has a clean, smooth taste that isn’t too sweet or overpowering.
Once you’ve got your base (glucose + fructose), you can start customizing. I like to add a splash of lime juice for flavor and acidity, which balances out the sweetness nicely. I also like to add salt for electrolytes and if I feel in need of energy some powderedcaffeine, for that mid-run boost.
You mix all this with a bit of wate and you adjust the water depending on how thick or runny you want your gel to be.
My DIY Energy Gel Recipe
(Approx. 5–6 servings | ~150g carbs)
Ingredients:
- 100g maltodextrin (glucose source)
- 70g agave syrup (~70–75% fructose = ~50g fructose)
- 50–100 ml water (adjust to preferred thickness)
- Juice of 1 lime (≈ 30 ml – adds flavor and acidity)
- 1.5g salt (≈600 mg sodium — ideal for 1.5–2 hours of endurance effort)
- (Optional) 100–200 mg caffeine
Instructions
- Heat the base – Warm your water in a pan to about 50–60°C (just warm, not boiling).
- Add flavor + electrolytes – Stir in the agave syrup, lime juice, and salt until fully dissolved.
- Add maltodextrin in parts – Slowly add the maltodextrin bit by bit, stirring constantly to prevent clumps.
- Mix until smooth – Keep stirring until the mixture is thick but smooth. Adjust water if it’s too thick.
Cool & store – Let it cool down, pour into
flasks or reusable gel containers,
and store in the fridge. It should stay good for 5–7 days. And the best part? Each serving costs just around 30 cents.
“If you have dietary sensitivities or medical conditions, always consult a healthcare provider before trying new fueling strategies.”
🛒 Recommended Ingredients
These are the ingredients I recommend (with links) to make your own energy gels:
Want to Fuel Your Training With a Custom Plan?
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These tools will help you prepare better for your next race.
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- ❤️ Heat Rate Zone Calculator– Train in the right zone every run
References
https://www.mysportscience.com/post/the-optimal-ratio-of-carbohydrates
https://guenergy.com/
https://www.webmd.com/diet/what-is-maltodextrin
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