directions_run During Run

Rice & Applesauce Gel

Name: Rice & Applesauce Gel
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 4 gels
Ingredients: 1/2 cup (100 g) cooked short-grain white rice, still warm; 1/2 cup (120 g) unsweetened applesauce; 1/4 cup (60 ml) pure maple syrup; 2 tbsp honey; 1/4 tsp fine sea salt; 1/4 tsp cinnamon (optional); 2-4 tbsp water, to thin

Take every 30-45 min

A gel built on cooked white rice and applesauce instead of straight syrup. About half as sweet as a honey gel, with starch for slower-hitting energy. For runners taking 80-90 g of carbs an hour who are tired of sugar.

skilletCook15 min

soup_kitchenPrep10 min

restaurantYield4 gels

boltCarbs~32g

water_dropSodium145mg

exerciseProteins~1g

grassFiber~0g

For your run

When: Take every 30-45 minDetails
First gel around 30 minutes in, then one every 30-45 minutes. The starch makes it gentler at high doses, so this is the gel to reach for when you push past 60 g of carbs per hour. Chase with water.
Why it works: Rice contributes starch, which is glucose chains, on top of the sucrose and fructose from maple, honey, and apple. Mixing sources uses more than one gut transporter, and the lower sweetness keeps you willing to eat it at hour four. Salt covers sodium and improves absorption.
Wrong time: This is a during-run gel. Eaten 30-60 minutes before a start it can spike insulin and leave you flat in the first kilometres. At the line or after the gun is fine.
How much: One gel (32 g) every 30-45 minutes for 60 g/h. Two per 45 minutes for 80-90 g/h, and only after you have trained your gut for it over several long runs.
On the run: Thicker than syrup gels and it does not keep at room temperature past a day, so it suits long runs from home more than multi-day events. Freeze extra flasks.
Replaces: Spring Energy Awesomesauce or Maurten 160, roughly $0.50 per gel instead of $4-5.
Fits: Long runRaceUltra
GI risk: Low GI risk

Ingredients

Gel

1/2 cup (100 g) cooked short-grain white rice, still warm

1/2 cup (120 g) unsweetened applesauce

1/4 cup (60 ml) pure maple syrup

2 tbsp honey

1/4 tsp fine sea salt

1/4 tsp cinnamon (optional)

2-4 tbsp water, to thin

Notes

This is the whole-food version of the "less sweet" gels sold by the trail brands. Rice starch lowers the sweetness and osmolality, which is what makes high carb intake tolerable. It is thicker than syrup gels; loosen with water to a consistency you can squeeze from a flask. Make it the day before and keep it cold.

Instructions

Cook a small batch of white rice, or use leftover rice warmed with a splash of water. Warm rice blends smoother than cold.

1/2 cup (100 g) cooked short-grain white rice, still warm

Add the rice, applesauce, maple syrup, honey, salt, and cinnamon to a blender. Blend on high for a full minute until completely smooth with no grains visible.

1/2 cup (120 g) unsweetened applesauce

1/4 cup (60 ml) pure maple syrup

2 tbsp honey

1/4 tsp fine sea salt

1/4 tsp cinnamon (optional)

Add water one tablespoon at a time and blend until it flows like a thick smoothie. It thickens in the fridge, so err slightly thin.

2-4 tbsp water, to thin

Divide into 4 reusable gel flasks or small pouches, about 3 tablespoons each. Refrigerate.

Sensitive stomach or different conditions? Try Maple & Date Ultra Drink