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Fig & Citrus Endurance Mix

Name: Fig & Citrus Endurance Mix
Prep time: 15 min
Total time: 15 min
Yield: 1 bottle (500 ml)
Cuisine: Mediterranean
Ingredients: 5 dried figs, stems trimmed; 2 tbsp (30 ml) pure maple syrup; 60 ml fresh orange juice (about half a medium orange); 1 tbsp (15 ml) fresh lemon juice; 1/4 tsp fine sea salt; 400 ml cold water, divided

Eat at optimal time

A second high-carb option for long efforts, built on dried figs and fresh orange rather than maple. Figs bring concentrated natural sugars plus a mild savoury depth that holds up better than pure sweetness late in a run, when syrupy flavours start to turn your stomach.

skilletCook0 min

soup_kitchenPrep15 min

restaurantYield1 bottle (500 ml)

boltCarbs~55g

exerciseProteins~2g

Ingredients

Drink

5 dried figs, stems trimmed

2 tbsp (30 ml) pure maple syrup

60 ml fresh orange juice (about half a medium orange)

1 tbsp (15 ml) fresh lemon juice

1/4 tsp fine sea salt

400 ml cold water, divided

Notes

Sip every 15-20 minutes on runs over 2.5 hours, alternating with plain water. Around 55 g of carbs per bottle, well above the standard 6% concentration, so carry water alongside. Dried figs bring more potassium than maple alone and the orange adds vitamin C. If your blender struggles, soak the figs longer rather than adding more water, you want the concentration intact. Strain twice if drinking from a soft flask. Best within 24 hours, refrigerated.

Instructions

Soak the trimmed figs in 150 ml of hot water for 15 minutes until plump and soft.

5 dried figs, stems trimmed

Blend the figs with their soaking water on high for 60-90 seconds until as smooth as you can get them. Figs have tougher skins than dates, so give it the full time.

5 dried figs, stems trimmed

Strain through a fine-mesh sieve into your bottle, pressing firmly with the back of a spoon. Discard the pulp.

Add the maple syrup, orange juice, lemon juice, sea salt, and remaining 250 ml of cold water. Shake well.

2 tbsp (30 ml) pure maple syrup

60 ml fresh orange juice (about half a medium orange)

1 tbsp (15 ml) fresh lemon juice

1/4 tsp fine sea salt

400 ml cold water, divided

Taste and adjust. More lemon if it reads flat, a touch more salt if you are heading into heat.

Refrigerate until your run and shake before setting off.

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Fig & Citrus Endurance Mix

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