Plans¶
Planned¶
Race Across Paris - 200km by night - 25-26/04
Race Across Benelux - 500km - 28-31/05
0+0=0¶
Done¶
Eat¶
Homemade energy gels for ultra distance¶
Homemade gels are a great alternative to commercial ones: cheaper, preservative-free, and fully customizable.
Recipe 1 — Maltodextrin + honey gel¶
Simple · Quick
The classic base, easy to digest. Ideal for the first hours of a race.
| Ingredient | Amount |
|---|---|
| Maltodextrin | 30 g |
| Honey | 20 g |
| Hot water | 40 ml |
| Fine salt | 0.5 g |
Preparation: Mix while warm until fully dissolved. Let cool before transferring to a flask.
Nutrition (per gel): 185 kcal · 46 g carbs · 200 mg sodium
💡 Maltodextrin is flavour-neutral and very easy to digest. Adding 2 g of fructose improves absorption.
Recipe 2 — Date + lemon gel¶
Natural · Long effort
100% natural, moderate glycaemic index. Great for sustained long efforts without a sugar spike.
| Ingredient | Amount |
|---|---|
| Medjool dates | 60 g |
| Lemon juice | 15 ml |
| Water | 30 ml |
| Fine salt | 0.5 g |
Preparation: Pit the dates, blend everything until smooth. Pass through a fine sieve if needed.
Nutrition (per gel): 165 kcal · 42 g carbs · 200 mg sodium
💡 Dates provide natural potassium. A pinch of fresh ginger helps reduce nausea during a race.
Recipe 3 — Electrolyte gel¶
Electrolytes · Heat
Designed for hot conditions and efforts over 4 hours with significant sweating.
| Ingredient | Amount |
|---|---|
| Maltodextrin | 25 g |
| Honey | 15 g |
| Fine salt | 0.8 g |
| Magnesium citrate | 200 mg |
| Hot water | 35 ml |
Preparation: Dissolve in order: salt and magnesium first, then the sugars. Stir vigorously.
Nutrition (per gel): 155 kcal · 39 g carbs · 320 mg sodium
💡 Magnesium citrate powder is available at pharmacies. Avoid magnesium oxide — it has a laxative effect.
Recipe 4 — Caffeine & beetroot gel¶
Caffeine · Long effort
For the second half of a race. Beetroot nitrates combined with caffeine support performance in the final stretch.
| Ingredient | Amount |
|---|---|
| Beetroot juice | 40 ml |
| Maltodextrin | 20 g |
| Espresso | 15 ml |
| Honey | 10 g |
| Fine salt | 0.5 g |
Preparation: Brew the espresso and let it cool slightly. Blend all ingredients together, strain if needed.
Nutrition (per gel): 140 kcal · 34 g carbs · 200 mg sodium
💡 Caffeine dose: ~40 mg per gel. Limit to 2–3 caffeinated gels per race. Avoid taking after 6 pm.
Key principles¶
Carbohydrate base¶
Combining two carbohydrate sources (maltodextrin + fructose/honey) in a 2:1 ratio uses two different intestinal transporters, allowing absorption of up to 90 g of carbs per hour — versus 60 g with a single source.
Consistency¶
Homemade gels can be thicker than commercial ones. Dilute slightly if needed, and always take with a sip of water to aid absorption and prevent digestive issues.
Equipment¶
Reusable soft flasks work perfectly: washed-out old gel pouches, or 60 ml flasks. Label them by type (caffeinated or not) so you don't mix them up mid-race.
Storage¶
Homemade gels keep for 3 to 5 days in the fridge. Prepare them the evening before.
Gut training¶
Just like commercial gels, your gut needs to be trained to absorb carbohydrates during exercise. Test every recipe on long training runs before race day — never try something new on the start line.