directions_run During Run

Homemade Honey & Banana Energy Gel

Name: Homemade Honey & Banana Energy Gel
Prep time: 10 min
Total time: 10 min
Yield: 4-5 gels
Ingredients: 1/4 cup (60 ml) honey; 1/4 cup (60 ml) maple syrup; 1 ripe medium banana; 1/4 tsp salt; 1-2 tbsp water (optional, for desired consistency)

Take every 30-45 min

A simple, all-natural energy gel made from honey, maple syrup, and banana — blended smooth and packed into reusable pouches. No mystery ingredients, no artificial sweeteners. Just fast-acting fuel you can carry on long runs and take every 45-60 minutes.

skilletCook0 min

soup_kitchenPrep10 min

restaurantYield4-5 gels

boltCarbs~30g

water_dropSodium145mg

exerciseProteins~1g

grassFiber~1g

For your run

When: Take every 30-45 minDetails
Take your first gel 15-20 min into your run, then repeat every 30-45 min to maintain energy and delay fatigue. Chase with water, not a sports drink.
How much: One gel (30 g carb) every 30-45 minutes for 60 g/h. Race dose: blend a 40 g version by using 1/3 cup each of honey and maple per 4 gels and take one every 30 minutes with 150 ml water for 80 g/h. Only after 4-6 long runs of gut training at that intake.
Fits: Long runRaceUltra
GI risk: Low GI risk

Ingredients

Base

1/4 cup (60 ml) honey

1/4 cup (60 ml) maple syrup

1 ripe medium banana

1/4 tsp salt

1-2 tbsp water (optional, for desired consistency)

Notes

For optimal digestion and absorption during a run, it is recommended to practice consuming this gel during training sessions to assess individual tolerance. The consistency can be adjusted with more or less water to suit personal preference and ease of consumption while running. For longer runs or higher intensity, consider consuming one serving every 45-60 minutes, alongside water. This recipe can be adapted by using other easily digestible fruit purees like berries or mango, or by adding a pinch of cinnamon for flavor. Store the gel in the refrigerator for up to 5 days. For longer storage, it can be frozen in individual portions and thawed before use. Ensure pouches are thoroughly cleaned after each use to maintain hygiene.

Instructions

Peel the ripe banana and break it into a few pieces.

1 ripe medium banana

Combine the honey, maple syrup, banana pieces, and salt in a blender or food processor.

1/4 cup (60 ml) honey

1/4 cup (60 ml) maple syrup

1 ripe medium banana

1/4 tsp salt

Blend until completely smooth. If the mixture is too thick, add water one tablespoon at a time until it reaches a gel-like consistency that is easy to consume.

1-2 tbsp water (optional, for desired consistency)

Pour the homemade energy gel into small, reusable gel pouches or airtight containers. Each serving should be approximately 2-3 tablespoons.

Sensitive stomach or different conditions? Try Ginger & Honey Gel

Take every 30-45 min

Ginger & Honey Gel

bolt~35gexercise~0g

Your training deserves smarter fuel

check100+ recipes timed to your run.
checkPersonalized to your training week.
checkEvery recipe tested by real runners.

Try Fuel App NowBETA

Will eventually be released to the Apple App Store and Android Play Store.

Homemade Honey & Banana Energy Gel

You track your miles.We'll handle the meals.

Ginger & Honey Gel

Your training deserves smarter fuel

You track your miles.
We'll handle the meals.