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title: How to Make Your Own Energy Gels
created: 2024-11-18T09:16:50
modified: 2026-03-02T07:45:58
---

* The key ingredient in most gels is a carbohydrate powder called [maltodextrin](maltodextrin.md). 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](http://en.wikipedia.org/wiki/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](https://hammernutrition.com/collections/all-gear/products/hammer-flask)
* [Refillable Squeeze Soft Tubes from AliExpress](https://www.aliexpress.com/w/wholesale-refillable-squeeze-tubes.html)

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[How to Make Your Own Energy Bars](how-to-make-your-own-energy-bars.md)