Healthier Energy Gel: Do It Yourself



A Healthier Energy Gel “GU”

 

Move over energy gels—you’ve met your match with chia seeds. Chia seeds are known for their unique ability to form a gel-like substance when mixed with liquid. As stated in my post about the health benefits of chia seeds, they absorb 10x their weight in liquid! Traditionally, Aztecs were said to have consumed beverages made from chia before they went on long endurance runs. The ability to absorb water kept the runners hydrated and the energy gel formed in the stomach slowed the rate of digestion, yielding a steady supply of energy. Not to mention the protein, calcium and other nutrients these tiny seeds pack.

These little gems make the ideal fuel for endurance workouts. Commercially sold energy gels/gu can get pretty pricey. Make your own for a fraction of the cost with all-natural ingredients.

energy gel

Healthier Energy Gel!


Tart Cherry Chia Energy Gel

This recipe is provided by Ryan Bagget, Registered Dietitian at i.run.on.nutrition.com

Servings: 5 (slightly less than 1/4 cup each) 

Ingredients

1/2 cup frozen tart cherries

1/2 cup orange juice

2 Tbsp chia seeds

1/4 tsp salt

1/4 cup plus 1 Tbsp honey

Directions:

  1. In a  blender or food processor, blend cherries and orange juice. Add in chia seeds and salt. (It will be slightly foamy on top)
  2. Let chia mixture sit for 5 minutes, then give a good stir. Let sit for another 2-3 hours in the refrigerator.
  3. Add honey and thoroughly combine (it should be really thick). Pour slightly less than 1/4 cup of gel into 5 individual snack size plastic baggies.
  4. Freeze until the night before a run. Place in fridge to thaw.

Nutrition info per servings: 104 calories,  2 g fat (0 g sat fat), 1.5 g pro, 24 g carb, potassium 55 mg, sodium 60 mg

 

Grab a bag of energy gel 30- min before your run, or pack them with you just like you would a traditional energy gel. To consume, poke a whole in the corner of your bag and slurp the energy gel as you run!  

Danielle Sikorski

About Danielle Sikorski

Danielle is a Registered Dietitian Nutritionist and Personal Trainer residing in Anchorage, Alaska. She received her B.S. in Nutrition, Dietetics and Foods Science from California State University at Northridge. As an athlete, Danielle was initially drawn to Nutrition because she desired to learn how to best fuel her body for optimal performance. However, after becoming a Dietitian, her focus has broadened. After a Lyme and autoimmune disease diagnosis, she has learned the role that food can play in healing the body. She now works with clients with a variety of goals ranging from sports performance, Food Intolerance, Autoimmue, to Weight loss. ******In her spare time she loves running to clear her mind and also enjoys cooking with her husband. ---------------EDUCATION & CERTIFICATIONS: • B.S. in Nutrition, Dietetics, and Food Science • Internship at University Medical Center in Las Vegas, NV specializing in Medical Nutrition Therapy in the ICU, Pediatric ICU, Cancer Center, Cardiovascular Disease and Diabetes Education • Internship at W.I.C. specializing in pre and post-natal Nutrition • RD, RDN by the Academy of Nutrition and Dietetics
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