This article was first published in the September 2015 issue of WIRED magazine. Be the first to read WIRED's articles in print before they're posted online, and get your hands on loads of additional content by subscribing online
Matt Frazier, author and founder of No Meat Athlete, explains how to make your own energy gels at home, to save money and help increase energy levels in a nutritious way. According to Frazier, making gels at home is cheaper than buying them, and very likely healthier. "Things such as protein isolates and refined sugars are not healthy long-term. I'd think twice before eating 300 calories of them a day to support your activity," he says, explaining one reason to avoid manufactured energy gels, and to make your own.
INGREDIENTS FOR A 150ML YIELD
- 1 tablespoon chia seeds, ground
- 60ml water
- 4 fresh Medjool dates, stones removed
- 3 tablespoons lemon juice
- 1 teaspoon sea salt
- 1 teaspoon blackstrap molasses.
1. Aim for natural ingredients "The closer your ingredients are to real foods in their whole state, the better," Frazier says. "Dates, maple syrup, lemon juice, coconut oil and soaked chia seeds all gel nicely in water and don't need to be cooked." Making energy gels is more precise than adding a shake of salt. "A quarter of a teaspoon of sea salt equals about 500mg of sodium, and that's about how much you need to replace each hour," Frazier says. "It's best to get your salt where your tongue has to taste it -- if you're taking it in capsules you're missing out on feedback."
2. Don't rattle through energy gels like sweeties
Energy gels aren't designed for an afternoon jog or a few lengths of breaststroke. Frazier suggests that you should consider turning to a sachet only during a workout which lasts more than 45 minutes. "It's around then that glycogen stores start to deplete," Frazier explains. If the situation gets extreme, it can result in what is known as a "bonk", which is where levels drop so low that the brain starts shutting down muscles to preserve enough glycogen for its own operation. It's in circumstances like this that gels can keep you going as a quick and convenient way of replacing lost glycogen.
3. Match the gel to the workout
One problem for athletes in endurance events is that they can't take in calories as quickly as they're burning them, meaning that there's more need to turn to fast-burning carbohydrates, such as glucose, rather than slow-burning carbohydrates, such as oats. Dates are a great source of glucose -- as well as glucose, they also contain a lot of fibre, which comes with its own problems. "Over the course of an ultramarathon, the fibre in dates will accumulate, and will require more restroom stops than a gel which uses less fibre-rich ingredients."
4. Show confidence in the kitchen
Frazier insists a homemade gel shouldn't be a compromise on a bought variety, with plastic gel flasks making them just as easy to carry and consume. "Hammer makes a nice, soft gel pack that mimics a commercial gel package -- but a plastic sandwich bag with the corner removed works just fine, too." Caffeine is another ingredient which Frazier avoids putting in gels. It is often added to manufactured versions, and some athletes spike theirs with ground tea or coffee. "There seems to be a correlation between caffeine intake and sudden deaths at marathon finish lines," he says. "For me, the risk isn't worth it."
5. Let it thicken
In a small bowl, stir the ground chia seeds into the water and then set them aside to let a thick gel form, which should be after about five minutes. Meanwhile, combine all of the remaining ingredients in a food processor or high-speed blender. Be sure to run the motor for a good few seconds and ensure everything is properly mixed. The sticky dates may take a few goes to pulp totally. When the chia gel has thickened sufficiently, add it to the other ingredients in the processor or blender, then process them until you obtain a smooth, gel-like consistency.
This article was originally published by WIRED UK
