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Homemade Gels

So many more athletes are looking for a more natural approach to their sports nutrition. Hope bought gels work for many but others like to make their own so they can make to taste and know exactly what is in them. Below are two examples. Just to note, the peanut butter gel is more suitable for those on ultra distance races or those on lower intensity sessions such as walking. This is due to the high protein and fat content from the nut nutter.

photography - Liz Seabrook (

Raspberry, agave and peanut butter gel.

Ingredients: Makes 100ml gel

1 tbsp smooth salted peanut butter

1 tbsp agave syrup or golden syrup

2 tbsp frozen or fresh raspberries.


Blend together in a blender/food processor

Transfer to a reusable gel bottle.

This recipe freezes well so you could make a larger batch.

Nutrition per 100mls :

Calories 244kcals

Carbohydrate 21g

Fat 13g

Protein 7g

Salt 0.2g

Pineapple, lime, banana and honey gel.

Ingredients: makes 110ml gel

30ml fresh pineapple juice

15ml fresh lime juice

15ml light honey or golden syrup

1/2 banana.


Blend all ingredients together in a blender.

Transfer to reusable gel bottles.

This recipe freezes well, so you could you make a larger batch.

Nutrition per 100mls:

Calories 100kcals

Carbohydrate 22.5g

Fat 0g

Protein 0.7g

Salt 0g

Carrying and storage

You can use bottles such as these.

Hydra pak do a fantastic soft tube bottle that holds about 150ml (that would take approx 2 normal gel sachets). The go tube is also handy but does not collapse as the content is eaten, therefore will take up more room in your back pack.