Learn How to Create Your Energy Drinks and Gels at Home

Today there are endless options for isotonic drinks and energy gels for athletes. Now you can boost your workouts with sports drinks made from matcha tea powder and gels that taste like French toast. The fast-absorbing carbohydrates in these products can help you avoid the dreaded slump, and the electrolytes work to maintain fluid balance and muscle function when you’re training intensely.

Sure, store-bought products are very convenient, but if you can spend some time before heading out, you can easily create your own homemade electrolyte drinks and energy gels in the comfort of your own kitchen using nothing more than a few ingredients.

Create Your Energy Drinks and Gels at Home

When your workout lasts more than an hour, look for any of these homemade options to give your body extra energy.

How to make homemade isotonic drinks?

Electrolytic or sports drinks are designed to supply fluid for hydration, fast-digesting carbohydrates for an energy source, and some electrolytes (sodium) to replace some of what is lost in sweat. But you don’t need to trust store versions when making your own elixir is easy (plus it saves you some hard-earned money).

Each of these recipes provides a carbohydrate concentration (about 5%) that encourages better intestinal absorption to quickly provide the working muscles with the energy they need and decrease the risk of stomach problems. Neither is too sweet, and there is enough sodium to help prevent too drastic a drop in sweat levels.

However, you can always modify each recipe to create your perfect formula. If you want less sugary carbs and a little more sodium (a good option for hot and sweaty conditions), simply replace some of the fruit juice with water and add an extra pinch of salt. But stay away from the idea of using almost all fruit juice, as that will greatly increase the concentration of carbohydrates, leading to delayed gastric emptying and an increased risk of digestive problems.

These isotonic drink tricks are enough to fill a 700 cl (3 cups) bottle of water, so you only have to expand the ingredients if you want to fill several bottles. Drinks can be made a day or two in advance if kept cold.

Pineapple with lime

  • 2 cups of water
  • 1 cup pineapple juice
  • 1 tablespoon of fresh lime juice
  • 1/8 + 1/16 teaspoon salt

Put all the ingredients in a large water bottle and shake well to mix them.

Nutrition per bottle: 136 calories, 1 g of protein, 33 g of carbohydrates, 0 g of fat, 441 mg of sodium.

Cider with cinnamon

  • 1 3/4 cups of water
  • 1 1/4 cups apple cider
  • 1/4 teaspoon of cinnamon
  • 1/8 teaspoon + 1/6 teaspoon of salt

Put all the ingredients in a large water bottle and shake well to combine them.

Nutrition per bottle: 150 calories, 0 g of protein, 39 g of carbohydrates, 0 g of fat; 467 mg sodium.

Grape Mint

  • 2 cups cold brewed mint tea
  • 1 cup of 100% grape juice
  • 1 tablespoon of fresh lemon juice
  • 1/8 teaspoon + 1/16 teaspoon salt

Put all the ingredients in a large water bottle and beat well to mix.

Nutrition per bottle: 156 calories, 1 g of protein, 39 g of carbohydrates, 0 g of fat; 449 mg sodium.

How to make energy gels?

Gels are an option for athletes when they need a large amount of sugar energy at once to avoid that death-grinding sensation. The beauty of these gel-type carbohydrate pumps is that they have additional water incorporated to aid with absorption and limit digestive difficulties that can come from taking too many packaged gels.

Additionally, they provide a natural source of potassium electrolytes and a fruity flavor to prevent palate fatigue. You can choose an energy injection recipe with a higher carbohydrate calorie count when you work at higher intensities for longer periods and need additional fuel to prevent your gas tank from turning red. Gels can be made a day or two in advance if they are kept cold. Put them in a reusable container so you can easily take them while training or competing.

Apple pie flavor

  • 5 pieces of dried apple, chopped
  • 2/3 cup of boiled water
  • 1 tablespoon of brown sugar
  • 1/4 teaspoon of cinnamon
  • 1/8 teaspoon of salt

Place the dried apple and boiled water in a blender and soak for 30 minutes. Add the remaining ingredients and mix until smooth as possible. Let cool and then put everything in a gel container. Cover with additional water if space remains.

Nutrition: 110 calories, 0 g protein, 29 g carbohydrates, 0 g fat, 320 mg sodium

Maple raisins

  • 1/3 cup raisins
  • 3/4 cup boiled water
  • 1 tablespoon of maple syrup
  • 1/2 teaspoon grated orange zest (optional)
  • 1/4 teaspoon of cinnamon
  • 1/8 teaspoon of salt

Put the raisins and boiled water in a blender and soak them for 30 minutes. Add the remaining ingredients and mix until smooth as possible. Let it cool and then take it to a gel container. Cover with additional water if there is space left in the container.

Nutrition: 195 calories, 2 g of protein, 51 g of carbohydrates, 0 g of fat, 320 mg of sodium

Mango with lime

  • 1/3 cup chopped dried mango
  • 2/3 cup of boiled water
  • 2 teaspoons of honey
  • 1 teaspoon grated lime zest
  • 1/8 teaspoon of salt

Put the dried mango and boiled water in a blender and soak it for 30 minutes. Add the remaining ingredients and mix until smooth as possible. Let cool and then put it in a gel container. Cover with additional water if space remains.

Nutrition: 152 calories, 2 g of protein, 40 g of carbohydrates, 0 g of fat, 291 mg of sodium