Stop Wasting $$$ on Fancy Running Gels: Make Your Own at Home!

Ingredients

• 200 g Maltodextrin (main glucose source, high‑carb powder)
• 100 g Fructose (secondary carbohydrate source, provides fructose)
• 0.5 teaspoon Pectin (jelling agent, gives slight viscosity)
• 200 g Water (boiled, then cooled slightly before mixing)

Instructions

1. Gather Ingredients and Equipment

   Lay out maltodextrin, fructose, pectin, water, digital scale, half‑teaspoon measure, large bowl, measuring jug, spoon, pot and reusable gel sachets.

   Time: PT5M

2. Weigh Dry Ingredients

   Place the large bowl on the scale, tare it, then add 200 g maltodextrin followed by 100 g fructose.

   Time: PT5M

3. Add Pectin and Mix Dry

   Measure a level 0.5 teaspoon of pectin and sprinkle it into the dry powder mixture. Stir until evenly distributed.

   Time: PT2M

4. Boil Water and Measure 200 g

   Bring water to a rolling boil in a pot, then carefully weigh 200 g of the hot water in the measuring jug.

   Time: PT5M

   Temperature: 100°C

5. Combine Water with Dry Mix

   Slowly pour the hot water into the bowl containing the powders while stirring continuously with the spoon until a smooth, pourable gel forms.

   Time: PT3M

   Temperature: ~80°C

6. Portion into Sachets and Chill

   Transfer the warm gel into reusable gel sachets (or baby‑food pouches), seal them tightly, and place the filled sachets in the refrigerator for at least 2 hours to cool.

   Time: PT5M

Nutrition Facts

Calories

120

Protein

0 g

Carbohydrates

30 g

Fat

0 g

Fiber

0 g