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Homemade Sports Gel

On the Run with Real Food Gels

GU’s, gels, and chews are convenient but may irritate the GI tract; they are expensive and have less desirable ingredients.  You don’t need to be a food scientist to figure out natural ways to fuel well for endurance training sports.  One of the benefits of using whole food, plant-based sources is that they are easy to digest and are packed with naturally occurring vitamins, minerals, and electrolytes for muscles to function optimally during the demands of endurance sports.

Tips:

  • Use a mini blender for small batches.
  • If you have leftovers, freeze them and add them to your next smoothie.
  • A reusable silicone pouch is your best bet for bringing these on your run, plastic baggies work too.

RECIPES


Double Beet Ginger Tempo 

Beets have been shown to support stamina by boosting oxygen uptake during exercise. They’re sweet on their own but still a bit earthy, so we paired them with ginger (a natural anti-inflammatory that can help curb nausea) and banana for sweetness.

Puree 1 medium steamed or roasted beet (peeled, about 1 cup) with ¼ teaspoon fresh ginger, 1 medium ripe banana (or ½ cup unsweetened applesauce), and 3/4 cup water.

Add more water, 1 tablespoon at a time, to achieve desired texture. Pour into your pouch(es), and refrigerate until ready to use (up to two days).

Don’t Think Twice, It’s “Allrice”

White rice is this homemade gel; it will give you a high glycemic index value for quick fuel for long-distance runs, nutritional yeast provides B vitamins for energy, and maple syrup with electrolytes and amino acids to prevent muscle cramps.

A 2010 British Journal of Nutrition study shows that nutritional yeast can protect against an exercise-induced dip in immunity.

As expected, the study found that cyclists who endured a high-intensity bout of exercise showed a corresponding decrease in circulating white blood cells.

But when the same athletes added just ¾ of a teaspoon of nutritional yeast per day to their diets and were tested again, they showed better immune function after the test than when they started.

1/2 cup cooked cooled rice, with 1/3 pure filtered water, 1 tablespoon coconut amino acids, 1 tablespoon nutritonal yeast, and 1 tablespoon maple syrup.

Add more water, 1 tablespoon at a time, to achieve desired texture. Add 1 tablespoon at time of  maple syrup to achieve desired sweetness. Pour into your pouch(es), and refrigerate until ready to use (up to two days).

Apple Maca

This is one of the most straightforward pouch recipes we tried. Maca is a favorite among Inca warriors. It adds a hint of nutty flavor and provides a boost of energy.

Stir 1 teaspoon maca powder into 1 cup unsweetened applesauce.

Add water, 1 tablespoon at a time, to achieve desired texture. Pour into your pouch(es), and refrigerate until ready to use (up to two days).

As athletes, we constantly search for the next great supplement or quick performance boost.

But we’re starting to uncover that many foods we all have access to work in our favor, real food provides synergistic qualities verse supplementation— and in many cases, can have a massive impact on our athletic performance when used strategically.

Always try new fuel types during shorter runs, anything less than an hour. That way, you can try out the new fuel about halfway through and see how your body reacts without suffering in the long run.

Ready to introduce your palate to the taste of good health?

At Hello Palate we are serving up our Amuse Bouche monthly eblast, small tasty portions of the latest nutritional developments just enough to amuse your appetite without overwhelming your palate or inbox. Together, we will create a community of support based on ancestral ways of eating delicious, well-­‐prepared whole foods to delight, heal and satisfy you.

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