charger Pre-Run

Homemade Energy Gummies

Name: Homemade Energy Gummies
Prep time: 5 min
Cook time: 5 min
Total time: 10 min
Yield: About 30 gummies
Ingredients: 1 cup (240 ml) apple juice; 2 tbsp honey; 1 tbsp maple syrup; 1/4 tsp fine sea salt; 2 tsp agar-agar powder

15-30 minutes before

Pocket-sized fuel made from apple juice, honey, and agar-agar. A vegan, all-natural alternative to store-bought energy chews. Make a batch on the weekend and you have mid-run fuel for the whole training week.

skilletCook5 min

soup_kitchenPrep5 min

restaurantYieldAbout 30 gummies

boltCarbs~4g

water_dropSodium20mg

exerciseProteins~0g

grassFiber~0g

For your run

When: 15-30 minutes beforeDetails
Chewy, fast, no fat or fiber. Once you start running, the exercise itself blunts any sugar spike, so the last 15-30 minutes is a safe window.
Wrong time: At 45-60 minutes out, a pure sugar hit can leave you flat in the first kilometres. Closer to the start is better, not worse.
How much: 8 gummies (about 32 g carb) 15-30 minutes before.
Fits: Easy runWorkoutLong runRace
GI risk: Low GI risk

Ingredients

Gummies

1 cup (240 ml) apple juice

2 tbsp honey

1 tbsp maple syrup

1/4 tsp fine sea salt

2 tsp agar-agar powder

Other flavours

15-30 minutes before

Notes

Take 3-4 gummies every 30-45 minutes during runs over 60 minutes. Agar-agar sets firmer than gelatin, which makes these hold their shape better in a warm pocket. For a softer chew, use 1.5 tsp agar-agar instead of 2. You can swap apple juice for grape, pomegranate, or white grape juice if you want to mix it up.

Instructions

Pour the apple juice into a small saucepan. Add the honey, maple syrup, salt, and agar-agar powder. Whisk to combine.

1 cup apple juice

2 tbsp honey

1 tbsp maple syrup

1/4 tsp fine sea salt

2 tsp agar-agar powder

Bring to a gentle boil over medium heat, whisking frequently. Once boiling, reduce heat and simmer for 2 minutes. Agar-agar needs to boil to activate, unlike gelatin.

Pour the mixture into silicone gummy molds or a lightly greased 8x4 loaf pan.

Let cool to room temperature, then refrigerate for at least 1 hour until fully set.

If using a loaf pan, pop the block out and cut into roughly 1-inch squares with a sharp knife.

Store in an airtight container in the fridge for up to 2 weeks. Carry in a small ziplock bag on runs.

Sensitive stomach or different conditions? Try Maple Sugar Chews