Home-made sport gel

It's not really Gu, of course.  Gu is a gel.  This is a thick liquidGu contains a number of meaningless herbs and vitamins.   This doesn't.  Gu contains no fruit juice.  This does.  In reality, this recipe is probably closest to Hammer Gel.

The following delivers ~320 calories, or a little more than 3 packets of Gu.


65g Maltodextrin
15g Dextrose
½ tsp / 3g salt (optional)
1/2 cup water
~1 tablespoon of fruit juice

I use a Gu Flask.  This is essentially a tiny water bottle with an extra wide sport top.  Overpriced, but handy.


  1. Measure maltodextrin and dextrose into a glass jar or tall drinking glass.
  2. Add about ½ cup water or  a bit less than the volume capacity of a Gu Flask.
  3. Stir
  4. Heat in microwave oven.  Intermittently remove from microwave to stir.  Be careful not to allow the mixture to boil over.
  5. When mixture if fully dissolved, remove from microwave and pour into Gu Flask.
  6. There should be enough space left in Gu Flask for about 1 tablespoon of fruit juice. Add that and you are done.


This recipe can be refrigerated for a least a week, probably longer.  However, it needs to be warm to be used.  I recommend making a batch the night before and then tossing it in the microwave briefly just before heading out.  If carried in a jersey pocket, body heat is more than sufficient to keep the concoction liquid and free flowing.

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