Making your own gels is more economical than buying commercial gels if you have time to “cook.” By understanding the role of each ingredient, you can customize the texture, taste, and energy content to suit your needs. With 17 years of experience in sports nutrition, Mulebar shares all the tips you need to prepare them successfully. Our homemade energy gel recipes let you create a natural mixture with the right balance of carbohydrates and electrolytes, based on our Mulebar gel recipes. Below, we also show you how to use our reusable silicone flasks to package your mixtures conveniently and sustainably.
Why are carbohydrates important during exercise?
Glucose is the main fuel for the muscles and brain during physical exercise. The body stores approximately 400–500g of glycogen in the muscles and liver. These reserves are enough for 1.5 to 2 hours of intense exercise, but no longer. After that, without external intake, performance declines. In running, this is known as hitting the famous “marathon wall,” while in cycling it is called bonking. This is why it is important to consume glucose externally through gels, drinks, or energy bars.
| Type of effort | Duration | Objective | Recommended carbohydrate intake |
|---|---|---|---|
| Short effort | < 45 min | No need | No external intake needed |
| Moderate effort | 45–75 min | Maintain blood glucose levels | Mouth rinsing possible (10–20 g/h) |
| Moderate endurance | 1–2h | Avoid an energy drop | 30–60 g of carbohydrates / hour |
| Long endurance | 2–3h | Avoid glycogen depletion | 60–90 g / h (with a 2:1 glucose/fructose ratio) |
| Ultra-endurance | > 3h | Maintain energy + digestive comfort | Up to 90–120g/h (if digestive tolerance allows) |
Energy gels and essential ingredients
What is an energy gel?
An energy gel is a concentrated source of carbohydrates that provides energy quickly and sustainably during exercise. Our recipes combine different sugars: agave syrup (fructose) and rice syrup (glucose) for an effective energy boost, without the additives or preservatives found in industrial products and therefore without the risk of gastric problems. You can adjust the consistency by adding a little water to make a more liquid gel or even a hydrogel.
Thanks to its smooth consistency, this gel is easy to swallow, even with a dry mouth, which is very common during exercise, and its effects will be felt within 5 to 10 minutes. Ideal before the key moments of a race. One 37 g serving provides approximately 25–30 g of carbohydrates (100–120 kcal), with a pinch of salt (50–150 mg of sodium) to replace mineral salts lost through sweating without overloading the stomach.
How does this translate into practice?
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1 energy gel (≈ 25 g of carbohydrates) every 20–30 minutes, depending on intensity.
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2 gels per hour or 1 gel + energy drink, or approximately 60 g/h.
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For efforts lasting >2 hours, aim for up to 90 g/h by combining two types of sugar, glucose and fructose (2:1 ratio), to maximize intestinal absorption.
Key ingredients and proportions
The ideal base consists of 60% brown rice syrup (fast energy, high glycemic index of 90), 30% agave syrup (sustained energy, low glycemic index of 15), 10% fruit concentrate, a pinch of pink salt rich in trace minerals, and water. This mixture stabilizes blood sugar and replenishes minerals lost through sweating during exercise.
Fruit concentrate provides antioxidants and flavor. If the mixture is too thick, add a little water. Choose fruits such as cherries or apples for their antioxidant benefits, and avoid fiber and fat, which slow absorption.
For nighttime efforts or difficult finishes, you can add 50 to 100 mg of natural caffeine (from guarana or coffee, for example), equivalent to one or two strong espressos. Caffeine combats fatigue and improves concentration when it is well tolerated by your body.
Energy gels: easy recipes made with natural ingredients
Discover below our homemade energy gel recipes, which are incredibly easy to prepare for cycling events, trail races, or marathons. Each version uses basic ingredients to create a smooth texture and a balanced carbohydrate intake, perfectly suited to physical exertion. You’ll get gels with the ideal consistency—easy to absorb and delicious.
Mulebar "homemade" energy gel recipes
Our energy base for a homemade gel is made with 20 g of rice syrup, 10 g of agave syrup, and 0.2 g of Himalayan pink salt. The perfect texture is achieved by gently heating the syrups in a double boiler. Mix well until you obtain a smooth, even texture.
- Brown rice syrup: provides quickly absorbed glucose for an immediate boost. At Mulebar, we call it a kick in the rear.
- Agave syrup : Fructose that releases energy gradually over 30 to 45 minutes
- Pink salt : offsets sodium and mineral salt losses caused by sweating
For flavor, add 3 g of your choice of fruit concentrate, coffee, or salted caramel, plus hot water to adjust the consistency to your liking.
A gel doesn't need vitamins, BCAAs, or other additives because you'll find them in greater quantities in your sports or hydration drink.
Variations with honey or maple syrup
For 8 portions of 25 g, mix 60 g of runny honey, 60 g of agave syrup, 70 ml of fruit juice, and half a teaspoon of salt. This simple recipe can be enhanced with 5 g of spirulina and a pinch of ginger or turmeric.
Honey provides essential enzymes and minerals, while maple syrup supplies manganese and zinc for long-lasting energy. These variations are perfect for triathlons, cyclosportives, marathons, and ultratrails because they intelligently combine carbohydrates and electrolytes without digestive discomfort.
What should you use to package your homemade energy gels?
Our soft, food-grade silicone Mulebar flasks (BPA-free) come in two sizes: 60 ml (equivalent to 2 gel tubes) and 150 ml (approximately 7 tubes). Their wide opening makes filling easy, their resealable, drip-proof cap prevents leaks, and their translucent walls allow for precise consumption.
We invented these containers in 2012 to prevent the waste caused by single-use disposable plastic tubes, which are still too often found along roads and trails. Since all gels on the market are packaged in non-resealable containers, some product that is very sticky always remains inside, which is why some people prefer to throw them away rather than put them back in their pocket.
Their ergonomic design and soft silicone protect your technical clothing from snags. They are easy to clean and allow gradual consumption (1/4 of a 60 ml soft flask every 10–15 minutes) for consistent energy.
Because our Mulebar gel tubes can be resealed with a proper cap, like a toothpaste tube, you can rinse them with hot water and reuse them dozens of times. The ideal way to fill them is with a syringe.
Once filled, store the soft flasks or tubes in the refrigerator. They will keep for weeks, like honey or jam, because sugar is an excellent preservative. After use, rinsing them with hot water is enough. Leave them to air-dry and store them in an airtight container.
Turning your homemade gel into a drink
Dilute one portion of your preparation in 500 ml of water to make a sports drink. This trick lets you alternate between concentrated gel and a lighter drink, thereby optimizing hydration and digestibility during exercise.
In hot weather, this liquid version promotes better hydration. In cold conditions, homemade energy gel remains practical because it does not freeze. Prepare your bottles in advance to easily control your intake during the race.
Take smaller servings and hydrate intelligently
Rather than taking your entire gel all at once, divide it into three small sips spaced 10 to 15 minutes apart. This method stabilizes your blood sugar level and minimizes digestive problems or blood sugar spikes.
Cyclists and triathletes generally tolerate gels better because their position puts less pressure on the stomach. In trail running or running, repeated impacts disrupt digestion more. In that case, opt for a thinner texture and smaller, more frequent servings.
Remember to drink 50 to 100 ml of water after each gel serving. Water promotes intestinal absorption, cleanses your palate, and prevents that unpleasant sticky-mouth feeling. Good hydration also speeds up the transport of carbohydrates to your muscles and reduces the risk of nausea.
Test your energy gels during training
Always test your homemade energy gel recipe during training before a competition. Tolerance varies depending on the carbohydrate sources: honey, syrup, or agave syrup may affect people differently. These tests will help you adjust the proportions for race day.
More eco-friendly, more convenient, more economical
Our 444 g refill pouches are equivalent to twelve 37 g Mulebar gel tubes, but cost only the price of 7.6 gels sold individually. This reduces both your expenses (33% savings) and your environmental impact.
What is an alternative to energy gels?
For those who find gels too sweet, the ideal alternative is energy fruit purées, which are just as convenient but slightly thicker and fruitier. You can consult the complete guide to the various energy fruit purées on the market.
Frequently asked questions
What is the ideal composition of homemade energy gel?
To create an effective homemade energy gel, use around 60% high-glycemic-index syrup, such as brown rice syrup, combined with 25% slow-release syrup, such as agave or maple syrup. Add 10–15% fruit concentrate, along with a pinch of salt for electrolytes. This mixture provides 25–30 g of carbohydrates, equivalent to 100–120 kcal that can be rapidly absorbed in under 10 minutes.
How can you make homemade gel without it being too thick?
The perfect texture is achieved by gently heating the syrups in a bain-marie before adding the other ingredients. If the consistency remains too thick, thin it with a little hot water, concentrated orange juice, or smooth fruit purée. Make sure the mixture flows easily off the spoon without forming lumps.
How long can homemade energy gel be kept?
Since sugar is an excellent preservative, your homemade energy gel will keep for weeks in the refrigerator in containers such as silicone flasks.
