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	Making Gel

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I am not a nutrition professional, this is based on my experimenting on myself and what I have learned from others.

Everybody is different. What works for one person may not work for another. This is why it is important for you to experiment on yourself. Do this in your long training run each week, especially ones with race pace, and any other races during your training season.

Your body will burn about 100 calories per mile so you can calculate how many calories you will burn in your race.

You should also have an idea of how long it is going to take you to run your race. Your body can only digest maybe 200 to at most 300 calories per hour depending on your body, your level of effort (how hard you are running), and conditions (heat and humidity). So plan on consuming a maximum of 200 to 300 calories per hour.

Another detail is that you don't need to eat anything in the last 30 minutes. Since it takes about that long for your body to digest anything you eat. If you eat anything in the last 30 minutes of a run/race, it will only help you walk to your car. When I ran my marathon, I made sure to eat all my planned calories before mile 23. After that I only drank water.

Packets of gel are readily available commercially. They are convenient, but you have to consume the whole packet. Another option is to carry the gel in a bottle or flask. This way you can take as much or as little gel as you like. During a long race, I take some at every water station. Since the stations are spaced a couple of miles apart, this gives me a continuous supply of nutrition. And I don't have to think about it. When I see a water station, I take a quick gulp and then follow it with water. Another option is to take some every mile when your watch or phone goes off or you pass a mile marker.

The bottle can be carried in a pouch around your waist, clipped onto your waistband, or slipped into a pocket. A shallow back or side pocket works best. When full, the bottle tends to bounce a bit in a deep side pocket. You can also carry it in your hand. Some running shirts have small pockets, also.

You can find cheap 3-4 ounce bottles for shampoo, etc. at your local grocery. I use one, but I’m not sure that they are food safe. You can also use a small snack size ziplock bag and just bite the corner off. Another possibility is to reuse a small 8 oz. water bottle or another bottle that suits your needs.

Hammer™ makes a 5 oz bottle that I like. It has an ergonomic design and a nice secure lid with a pull up spout.

Now what do you put in the bottle? You can use a commercial gel, but that can get expensive. I like to make my own. It’s about $0.25 per ounce and I think it makes it easier to drink if you know what is in it.

My purpose here is to give you enough knowledge that you feel comfortable making your own gel. I am not affiliated with any of the products referenced here.

Here are the important features of gel.

1. Calories - You want a lot of calories, 120-240 per hour, in a form that is easily digested. This means some type of simple carbohydrate, that is, sugar. Most of the gel is going to be sugar. They are absorbed quickly by your body. But you also want some complex carbohydrates. These take longer to digest so they don’t spike your blood sugar like simple carbohydrates do. Simple and complex carbs are the most important ingredient in gel because they make up the majority of its volume.
   Karo Syrup™, honey, agave nectar, brown rice syrup, and maltodextrin are the most popular choices. You might want to try all of them to see what you like. Your local grocery may carry some of them. Health food or whole food groceries are more likely to carry them. I don’t know that it matters which you use or in what proportions. Most recipes I found called for one or two of them.
   Maltodextrin is a powdered food additive that is widely used in gels and energy bars because it provides more complex carbs. It is sold in some health food stores and brewing supply stores.
2. Salt - Salt, sodium chloride, is an important electrolyte for maintaining healthy body fluids. You are sweating out salt so it is important to replace it. Most people use iodized sea salt probably because it has more chemicals than just pure table salt. Add a little more salt if it is going to be warm during your run. Potassium, calcium, and magnesium are also important. Nuun™, Hammer™, and Base™ all make electrolyte replacement products in the form of powder and pills. I prefer powder to mix with my gel.
3. Potassium - Potassium is an important electrolyte for heart and muscle performance. Molasses (especially Blackstrap™) and dates are good sources. Molasses has a very strong flavor so be careful that you don’t add too much. Dates are also a good source of complex carbs. Soak them in water overnight to soften them up.
4. Flavor - You’re not looking for a gourmet meal, just something that tastes pleasant when you gulp it down. Vanilla extract, lemon and lime zest are popular, but experiment with whatever flavor you enjoy.
5. Water - Add a little water (a teaspoon to a tablespoon) to thin it just to make it easier to blend and drink.

You need to drink several ounces of water with every ounce of gel. Your body needs the water to help digest and absorb the nutrition. And don’t forget you need to replenish the water you are losing in sweat.

Your race nutritional needs may differ from training because it is more intense.  That’s why it’s a good idea to do some races during your training.  They won’t be as long as your target race, but at least you’ll get an idea.

During your run take the gel with water BEFORE you need it as it takes your body about 30 minutes to metabolize it.

There are a number of recipes on the web, but hopefully the information provided here will make you want to experiment on your own. Here’s one recipe that I like. About 6 ounces (12 tablespoons) provides 575 calories, 144 total carbs, 115 from sugar, 100 mg of sodium, and 110 mg of potassium. That’s about the same number of calories contained in five PowerBar Energy Gels™ for about $1.

• 4 T brown rice syrup
• 4 T Karo Syrup™
• 1 T dates
• 2 scoops Endurolyte Powder
• 2 T water – for softening dates and thinning

Soak the dates in the water overnight. Combine everything in a blender and liquefy until smooth. A funnel is handy for pouring it into a bottle.

During training when I’m rushed, I frequently substitute molasses for the dates (so a blender isn't needed) and add any form of sugar from the list below. Add a little water with salt and rotate the bottle to mix it up.

The table below will help you compare the various ingredients. Glucose, Gatorade™, Powerade™, and Power Bar Energy Gel™ are included for reference.

There are two tablespoons to one ounce.