DIY Endurance Energy Gel (100g Carbs, 2:1 Glucose:Fructose)
Purpose
A high-carbohydrate gel for use during endurance rides and races, optimized for rapid absorption with minimal GI stress. Designed to pair with a separate hydration mix that supplies electrolytes.
Yield
- Total Volume: ~120mL
- Total Carbohydrates: 100g (66g glucose-based, 33g fructose)
- Glucose:Fructose Ratio: 2:1 (ideal for maximal carbohydrate uptake)
Ingredients (Per Pouch / 100g Carbs)
Carbohydrates
| Ingredient |
Amount (g) |
Function |
| Maltodextrin |
33g |
Glucose source, low osmolality |
| Dextrose Monohydrate |
33g |
Rapid glucose absorption |
| Fructose Powder |
33g |
Engages GLUT5 for dual uptake |
Texture & Consistency
| Ingredient |
Amount (g) |
Function |
| Guar Gum |
0.4g |
Thickener for smooth, gel-like flow |
| Water (warm) |
40–60g |
Adjust to reach ~120mL final volume |
Optional Flavor & Acidity
| Ingredient |
Amount |
Function |
| Citric Acid Powder |
0.3–0.5g |
Balances sweetness, adds tartness |
| Vanilla Extract |
2g |
Optional mild flavor enhancer |
| Cocoa Powder (optional) |
2–4g |
Chocolate-style flavor |
| Lemon Juice (fresh) |
5–10g |
Natural flavor and slight acidity |
Instructions
- In a mixing bowl or beaker, combine maltodextrin, dextrose, and fructose.
- Add warm water (~40g) and stir or whisk until dissolved.
- Add guar gum slowly while whisking to prevent clumping.
- Add citric acid and optional flavorings (vanilla, cocoa, lemon juice).
- Adjust with additional water until reaching desired consistency (~120mL).
- Let sit for 5 minutes to fully thicken.
- Transfer to reusable 120mL gel pouch.
- Store in fridge (up to 7 days) or freeze (up to 2–3 months).
Adjustments & Variations
Carbohydrate Modifications
| Goal |
Maltodextrin |
Dextrose |
Fructose |
Total Carbs |
| Slightly lower sweetness |
38g |
28g |
33g |
99g |
| Smoother texture |
40g |
26g |
33g |
99g |
Texture Adjustments
| Use Case |
Guar Gum |
Water |
Notes |
| Thicker gel (e.g., cold use) |
0.5g |
40g |
Very firm, harder to squeeze |
| Thinner gel (warmer weather) |
0.3g |
60g |
More fluid, easier flow |
Notes
- Use 1 pouch per hour for 100g carbs/hour strategy
- Pair with electrolyte hydration mix providing ~750–900mg sodium and ~250mg potassium per hour.
- This recipe avoids added electrolytes to allow flexible pairing with hydration in bottles or hydration packs.
Storage & Freezing
- Refrigerate: up to 7 days
- Freeze: up to 3 months (lay flat for even thawing)
- Thaw overnight in fridge or carry frozen to thaw during ride
Where to buy ingredients
Cost Estimate (Using 1kg Packs from DextroDelight - March 2025)
| Ingredient |
Amount (g) |
Cost (AUD) |
| Dextrose |
33g |
$0.50 |
| Maltodextrin |
33g |
$0.50 |
| Fructose |
33g |
$0.66 |
| Other (water, guar, flavoring) |
— |
~$0.10 |
Total per 100g carb pouch: ~$1.75 AUD
Commercial equivalent: ~$5.00 per 40g (Maurten, SIS Beta Fuel)
DIY savings: ~70% cheaper per gram of carbohydrate and simple to make