Homemade energy gel: ingredients and preparation
A weighing sheet, a maltodextrin–fructose blend and preparation steps. Quantities are explicit; texture and storage still need testing.
Article outline
In practice
Preparation sheet: 60 g carbohydrate
Starting formulation to try, with no physical texture or storage validation. For two servings of 30 g carbohydrate: 40 g maltodextrin + 20 g fructose + 40 g drinking water. Theoretical total mass: 100 g, or two 50 g servings. Density has not been measured: 100 g does not mean 100 ml. No added sodium or caffeine.
- Wash hands, tools and container; use drinking water. Prepare a small trial batch. If waiting, refrigerate promptly at 0–4 °C, within 2 h at most. This general rule establishes no gel shelf life, especially in heat: DYF has performed no microbiological testing.
- Tare a clean bowl. Weigh water and powders separately. Gradually mix powders into lukewarm water, then let cool. If too thick for your flask, add a measured mass of water and record the new total mass; each half still contains 30 g carbohydrate.
- Portion by weight, label composition and date, check closure and flow before training. Plan water separately. Replace a container that leaks or cannot be fully cleaned.
Source and scope : ANSES — Hygiène domestique (2017). General food hygiene; this source does not validate this recipe.
Weigh a 2:1 or 1:0.8 blend
The ratio describes carbohydrate masses from glucose (or maltodextrin) and fructose. It sets neither g/h nor water volume. The masses below assume powders containing 100% carbohydrate; otherwise adjust using the label. Sucrose already provides both: do not count it as pure glucose.
| Ratio | Total | Glucose / maltodextrin | Fructose |
|---|---|---|---|
| 2:1 | 60 g | 40 g | 20 g |
| 1:0,8 | 90 g | 50 g | 40 g |
Key takeaways
Point 1
The 2:1 ratio is a common base, not a universal requirement.
Point 2
Density is a major factor in digestive tolerance.
Point 3
The best gel is the one you actually absorb in racing conditions.
Point 4
Progression is made in small steps, not in sudden jumps.
Simple glossary
Quick definitions for technical terms used in this article.
g/h
Grams of carbohydrate per hour, counting all sources.
Sodium
An electrolyte; distinguish sodium mass from salt mass on labels.
Maltodextrin
A carbohydrate ingredient providing glucose units. Weigh using the nutritional label.
Fructose
A sugar used alongside glucose in some carbohydrate blends.
Gut tolerance
Ability to tolerate an intake without significant digestive discomfort.
1) What is a performance gel
A gel is a concentrated solution aimed at maximum carbohydrates for a limited volume. Effectiveness depends on concentration, texture, taste and the associated intake plan.
A formulation that is too dense can become counterproductive if it imposes too much compensation water.
2) Maltodextrin + fructose: choice of ratio
Multi-transporter logic (glucose/malto + fructose) can support higher flow rates. The 2:1 ratio remains a useful educational starting point.
Depending on tolerance, certain profiles evolve towards different ratios, but only after progressive validation.
3) Density and digestive tolerance
The higher the density, the more associated hydration must be secured. The gel + drink duo must be thought of together, not separately.
Digestive problems often decrease when the density is reduced and the frequency of intake is stabilized.
4) Recommended progression
Typical progression: +10 to +15 g/h every 1-2 weeks if tolerance maintained. Modify only one parameter at a time (ratio, aroma, density, sodium).
Simple monitoring (symptoms, perceived energy, actual intake) is enough to make good decisions.
FAQ
Is the 2:1 ratio mandatory?
No. This is a practical starting point, not a hard and fast rule.
Should you drink with gel?
Most of the time yes, especially if the density is high.
Can I quickly increase carbohydrates/hour?
It is better to progress gradually to let the digestive system adapt.
Is DIY less reliable than a commercial gel?
Not necessarily. Reliability depends mainly on dosage and reproducibility.
References
- Jeukendrup A. - Carbohydrate intake during exercise (2014)
Carbohydrate guidance by duration and intensity; serving examples are editorial calculations.
- Review - Multiple transportable carbohydrates (2015)
Review of multiple transportable carbohydrates; findings do not transfer to every sport or recipe.
- Systematic review - Exercise-induced gastrointestinal syndrome (2017)
Review of exercise-related gastrointestinal disturbance; not a diagnosis from one symptom.
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