12 Easy Homemade Endurance Gels & Fuel Blends to Boost Performance, Naturally

When it comes to fuelling endurance performance - whether you're running a marathon, grinding through a long bike ride, or spending hours on the trails - carbohydrates and electrolytes are your best friends. But while store-bought gels are convenient, they're not always ideal for everyone.

From gut sensitivity and taste fatigue, to cost and ingredient concerns, many athletes are turning to DIY options that allow more personalisation, real food ingredients, and gut-friendly alternatives.

But you don’t have to be a chef or a sports scientist to create your own effective endurance gels.

This article includes 12 simple, mix-and-go endurance gel recipes from traditional syrup-based gels to smoothie-style purées and drinkable carb blends that deliver energy, hydration, and electrolytes in endurance-friendly formats.

These recipes are based on the same principles used in sports nutrition:

• Provide fast-absorbing carbs
• Maintain hydration and sodium balance
• Support gut tolerance during training and racing
• Use real food where possible

Whether you're new to fuelling or looking to optimise your strategy, these homemade options are a fantastic place to start.

12 Easy Homemade Endurance Gels & Fuel Blends

1. Basic Homemade Energy Gel
2. Banana-Date Fuel Purée
3. Salty Maple-Molasses Gel
4. Berry-Chia Endurance Jam
5. Natural Isotonic Gel (Drinkable)
6. Coconut-Lime Electrolyte Gel
7. Sweet Potato-Carb Mash Gel
8. Apple-Cinnamon Fuel Sauce
9. Orange-Miso Electrolyte Gel
10. Cacao-Date Energy Gel
11. Ginger-Honey Throat Saver Gel
12. Tropical Pineapple-Mango Gel

💡 Tips for Use:

• Aim for 20–40g of carbs per hour, depending on duration and intensity.
  
  
• Combine with hydration and electrolytes, especially in heat or long events.
  
  
• Always practice gut training with these in training—not race day!
  
  
• Use soft flasks, refillable silicone gel tubes, or baby food pouches for storage.

👟 Tips for Endurance Gel Success

• Carbohydrate goals: Aim for 30–60g/hour for sessions >90 min; up to 90–120g/hour for trained athletes.
  
  
• Practice, don’t surprise: Use these recipes in training to ensure gut tolerance.
  
  
• Hydration matters: Combine with water/electrolyte drinks—gels are only one piece of the performance puzzle.
  
  
• Storage: Use refillable gel tubes, soft flasks, or reusable baby food pouches for easy access on the go.

🥄 Basic Homemade Energy Gel (Approx. 25–30g carbs/serve)      

Ingredients (1–2 servings):

• 2 tbsp brown rice syrup (or maple syrup)
• 1 tbsp honey
• 1 pinch sea salt
• 1 tsp lemon juice (optional, for flavour)
• 1–2 tsp chia seeds (optional, for texture and sustained energy)

Instructions:

1. Mix everything in a small bowl or bottle.
2. Let chia seeds sit for 10–15 min to thicken, if using.
3. Pour into a soft flask or refillable gel tube.

✅ High in glucose-based carbs. Easy on most stomachs.

🍌 Banana-Date Fuel Purée (Real Food Gel Alternative)

Ingredients (3–4 servings):

• 2 ripe bananas
• 4–6 Medjool dates (pitted)
• ¼ tsp salt
• ½ cup water or coconut water (adjust for texture)
• 1 tsp lime or lemon juice (preserves freshness)

Instructions:

1. Blend all ingredients until smooth.
2. Store in soft flasks or gel bottles; refrigerate or freeze until needed.
   

✅ Higher in potassium and fibre. Great for long rides or trail runs.

🧂 Salty Maple-Molasses Gel (for heavy sweaters)

Ingredients (1 serving):

• 1 tbsp maple syrup
• 1 tbsp blackstrap molasses
• 1 pinch pink salt or electrolyte powder
• ½ tbsp lemon juice or apple cider vinegar (balances the sweetness)

Instructions:

1. Mix well and portion into a gel tube or squeeze bottle.

✅ Rich in iron, calcium, and magnesium. Great for longer sessions.

🍓 Berry-Chia Endurance Jam (Spreadable Fuel)

Ingredients (3–4 servings):

• 1 cup frozen mixed berries
• 1 tbsp maple syrup or rice malt syrup
• 1 tbsp chia seeds
• Pinch of salt

Instructions:

1. Simmer berries until soft, mash, then stir in sweetener and chia seeds.
2. Let cool and thicken.
3. Store in soft flask or pouch.

✅ Tastes like jam, fuels like a gel. Great for those who dislike sticky sweet options.

🍯 Natural Isotonic Gel (Drinkable version)

Ingredients (per serving):

• ½ cup coconut water
• 1 tbsp honey
• Pinch of sea salt
• Optional: squeeze of orange or lime juice

Instructions:

1. Mix and store in soft flask or bottle.
2. Sip steadily during exercise.

✅ Hydration + energy in one. Lighter on the stomach.

🥥 Coconut-Lime Electrolyte Gel

Great for hot, humid days.

Ingredients (1–2 servings):

• 2 tbsp coconut water concentrate or thick coconut water
• 1 tbsp maple syrup
• 1 tbsp lime juice
• Pinch of sea salt
• Optional: ½ tsp chia seeds

Blend and store in a gel tube or soft flask. Refreshing, hydrating, and gut-friendly.

🍠 Sweet Potato-Carb Mash Gel

Slow and steady energy release.

Ingredients (2 servings):

• ½ cup cooked and mashed sweet potato
• 1 tbsp honey or maple syrup
• Pinch of salt
• Splash of water to adjust consistency
• Dash of cinnamon or ginger (optional)

Blend or mash thoroughly until smooth. Best stored in a soft food pouch.

🍎 Apple-Cinnamon Fuel Sauce

Tastes like dessert, works like a gel.

Ingredients (3 servings):

• 1 cup unsweetened applesauce
• 1 tbsp maple syrup
• ¼ tsp cinnamon
• Pinch of salt
• Optional: a few drops lemon juice

Warm gently and stir to mix. Store in flasks or baby food pouches.

🧃 Orange-Miso Electrolyte Gel

For savoury gel lovers who crave salt.

Ingredients (2 servings):

• ¼ cup orange juice (strained)
• 1 tbsp brown rice syrup or honey
• ¼ tsp white miso paste
• ¼ tsp grated ginger
• Pinch of sea salt

Blend until smooth. This one sounds odd but it hits the spot for savoury cravings mid-race.

🍫 Cacao-Date Energy Gel

Great for long sessions or mental fatigue.

Ingredients (2 servings):

• 6 soft Medjool dates (pitted)
• 1 tbsp cacao powder
• Pinch of salt
• Splash of espresso or hot water to blend

Blend to a smooth, thick paste. Energising and rich in magnesium.

🍯 Ginger-Honey Throat Saver Gel

Ideal for cold mornings or endurance racing.

Ingredients (1 serving):

• 1 tbsp honey
• 1 tbsp rice malt syrup
• ½ tsp grated fresh ginger
• 1 tsp lemon juice
• Pinch of salt

Warm slightly and stir to combine. Soothing, sweet, and antimicrobial.

🥭 Tropical Pineapple-Mango Gel

Naturally rich in electrolytes and enzymes.

Ingredients (2 servings):

• ½ cup frozen mango chunks
• ½ cup pineapple juice
• 1 tbsp maple syrup
• Pinch of salt
• Optional: ½ tsp turmeric

Blend smooth and store cold until use. Ideal for hot races and easy on digestion.

Fuel Smart, Go Further

Creating your own endurance gels isn’t just about saving money or avoiding additives (though those are nice perks). It’s about knowing what works for your body because performance nutrition should be personal, not one-size-fits-all.

By experimenting with these recipes in training, you’ll improve your gut tolerance, energy stability, and hydration strategy, all while fuelling with ingredients you can actually pronounce.

Remember, performance isn’t just built in the gym or on the road, it’s also built in your kitchen.

Fuel for Endurance

If you found these recipes helpful, you’ll love my Fuelling for Endurance guidebook.

Inside, you’ll find:

• Detailed strategies for carbohydrate loading and race-day fuelling
• Guidance on hydration and electrolyte balance
• Supplement tips, gut training info, and nutrient timing advice
• Real food ideas for all phases of training and competition

Whether you’re preparing for your first half-marathon or your tenth Ironman, this guidebook will help you fuel smarter, train stronger, and perform at your best with practical, evidence-informed tools you can actually use.

👉 Get your copy here and give your body the support it deserves.