• The key ingredient in most gels is a carbohydrate powder called Maltodextrin. It’s a white powder that looks a lot like flour and has virtually no taste to the tongue.
• The other ingredient you’ll need is fructose, often called “fruit sugar”.

Ingredients

• Maltodextrin – for quick energy release
• Dates (Medjool or Deglet Noor) – natural sugar + potassium
• Water – adjust to desired consistency
• Salt – for electrolytes
• Lemon juice (or a pinch of citric acid) – for taste and preservation

Tips

• Add a bit of chia seeds (soaked) for a thicker, slower-digesting gel.

How To Carry It?

• For short runs, I used a small 3-oz shampoo travel container. For longer runs, I fill as much as I need in one of the 10-oz handheld running water bottles on my water belt.
• Gel Flask
• Refillable Squeeze Soft Tubes from AliExpress

See Also

• [[How to make your own energy bars]]