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Caffeinated Maple Energy Gel
Take every 30-45 minA natural caffeinated energy gel made from pure maple syrup, honey, brewed espresso, and a pinch of sea salt. Mimics commercial caffeinated gels like GU Roctane without artificial flavors or thickeners. Each gel delivers fast-acting carbs plus 30-40 mg of caffeine.
- When
Take every 30-45 minDetails
Take one gel every 30-45 minutes during runs over 60 minutes. Caffeine peaks 30-45 min after consumption, so use strategically toward the end of long runs or before race finishes.
- How much
- One gel (30 g carb, about 15 mg caffeine) every 30-45 minutes. For a real caffeine effect (3 mg/kg), use 4 shots of espresso per batch, about 60 mg per gel, and take the first one 45 minutes before the start. Race dose: 40 g version, one every 30 minutes with water, after gut training.
- Fits
- Long runRaceUltra
- GI risk
- Low GI risk
Gel
Dose matters
Caffeine adds up across a race. This gel has about 15 mg per serving, and the stronger race version in the dose note has about 60 mg. The performance range is roughly 3 mg per kg of body weight, about 210 mg for a 70 kg runner, taken across the run rather than all at once. Past that you get jitters, a racing heart, and a nervous stomach without running faster. Count every source: coffee before the start, caffeinated gels, and cola at aid stations. If you are sensitive to caffeine, pregnant, or on medication that interacts with it, use the plain Honey and Banana gel instead.
Take one gel every 30-45 minutes during runs over 60 minutes. Caffeine peaks about 30-45 minutes after consumption, so use it strategically late in a long run or before a race finish. Squeeze into small reusable flasks. Stays fresh in the fridge up to 2 weeks. Test in training first to make sure caffeine sits well with your stomach mid-run.
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Brew a strong shot of espresso (about 2 tbsp) and let it cool to room temperature.
In a measuring cup with a spout, combine the maple syrup, honey, espresso, and sea salt. Whisk vigorously until fully blended and smooth.
Pour into 4 small reusable gel flasks (about 50 ml each) using a small funnel.
Refrigerate until ready to use. Bring to room temperature in cool weather, or use chilled in summer.
Sensitive stomach or different conditions? Try Ginger & Honey Gel
Ginger & Honey Gel
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Will eventually be released to the Apple App Store and Android Play Store.