Recipes for Athletes

Home made energy gel

Par Nicolas Aubineau - 4 minutes de lecture

home made energy gelIt’s the inseparable ally of the athlete with the sports drink and the energy bar. The home made energy gel bring a secondary energy supply under the form of carbohydrates and sodium. This extra supply is preferred in Stamina sports like marathon, trail, triathlon, cycling… but also during your bodybuilding trainings, crossfit, football, rugby, tennis…


Here I’m giving you a simple recipe of homemade energy gel which perfectly suits the athletes following a veggie diet, lactose free and/or gluten free.


Note: The homemade energy gel recipe is very easy to make and also very cheap, it’s done with honey and agave syrup.


Compared to gels sold in shops claiming their natural composition (especially honey) of 20 to 25g averagely and sold around 2,5€ (meaning the price per kilogramme is above 100€!), the homemade gel is definitely way better. It is very cheap (0,40€, 6 times cheaper than the commercial gels!).


Ingredients for 4 homemade energy gels by Nicolas Aubineau (liquid) of ±25g (0.88 oz):

home made energy gel nicolas aubineau30g (1.05 oz) honey
30g (1.05 oz) agave syrip
40mL (1.35 fl oz) of homemade fresh orange juice
1 tablespoon of turmeric
1 tablespoon aloe vera gel
1 table spoon of sunflower oil
2 drops of lemon essential oil
2 drops of propolis original tincture
1 teaspoon of Royal jelly
4 pinches of fleur de sel

Price of homemade energy gel by Nicolas Aubineau

1 energy gel = ±0,40€ (0.46$ – £0.35)


Average food information

Average analysis (1) For 1 gel (0.88 oz)  %NRV (3)
Energy (kcal) 64
Protein (g) 0.1
Lipids(g) 1.3
Carbohydrates (g) 12.9
   inlcuding sugar (g) 12.1
Magnesium (mg) 2.7 1%
Calcium (mg) 2.1 0%
Phosphorus (mg) 2.1 0%
Potassium (mg) 25.5 1%
Sodium (mg) 94.9
Iodin (µg) 0.2 0%
Selenium (µg) 0.1 0%
Vitamin E (mg) 0.7 6%
Vitamin C (mg) 3.2 2%
Vitamin B9 (µg) 5.3 7%

(1) Source Ciqual 2016 for a honey + agave syrup+ orange juice + fleur de sel base
(2) 1 homemade energy gel = 1/4 of the preparation = ±25g
(3) Reference nutrional values calculated for one homemade energy gel


Homemade energy gel preparation by Nicolas Aubineau

home made energy gel preparationNothing less simple and quick! Mix all the ingredients together. Adjust the texture with more or less liquids (orange juice) regarding the texture you want : more viscous (less liquids), more fluid (more liquids).


Pour into a rigid container so it’s easy to transport during the upcoming effort : flask, canteen.. The energy gel can be kept for several days.


Notes: This version allow to get a pretty liquid gel and easy to assimilate. In order to get it more « solid », add an extra tablespoon of aloe vera gel.


The fleur de sel quantity can be raised in order to the athlete’s needs during the effort (especially if it’s in an hot environment and the effort lasts a long time).


Turmeric is interesting for its antioxidant role (prevention of the oxidative stress due to the effort) and its assimilation if favoured by the presence of a lipid support (sunflower oil). Essential oils perfume the energy gel helping the intake and the related pleasure!


The association of propolis original tincture, royal jelly and aloe vera have antioxidant and stimulating virtues. This complex plays positively on physical cerebral fatigue prevention and potentiate the immune defences.


Alternative ingredients

Solid, liquid or semi liquid sugar products

Whole sugar, rapadura, Galabé… Honey, royal jelly, agave syrups, birch tree syrup, rice syrup, elderberry syrup, maple syrup… molasses… fruits syrup (strawberry, orange, kiwi…)…. jams, fruit marmelades…


Sugared or not

Water, herbal tea (sage, ginger, vervain…), tea (black, green, white…), coffee (black, green), chicory, fruit juice (apple, mandarin, grape…)


Spices, condiments (to add in a powdered state)

Garlic, dill, anise, badian, basil, bouquet garni, capers, cinnamon, carvi, celery, chervil, chili, five berries, chive, lemongrass, clove, cilantro, cumin, turmeric, curry, shallots, tarragon, fennel, fenugreek, ginger, ginseng, laurel, marjoram, mint, mustard, nutmeg, white onion, yellow onion, red onion, oregano, paprika, little white onion, parsley, Cayenne pepper, sweet pepper, Espelette pepper… white pepper, black pepper, pink pepper, Sichuan pepper, horseradish, Ras El Hanout, rosemary, saffron, savoury, sage, sesame, spirulina, thyme…



Essential oils (lemon, thyme…), vegetal oils (olive, colza, hazelnut, sesame…)… original tinctures for internal use (propolis, milk thistle, white nettle, black radish…)… magnesium, potassium, citrates (acid-base balance), calcium, BCAA Branch chained amino acids… proteinsmaltodextrin… liquid D vitamin… aloe vera gel…

  • Essential oil dosage : 2 drops maximum for 4 gels
  • Original tinctures dosage : 4 drops maximum for 4 gels


For more information regarding the similar energy gels sold in shops, you can check my energy gels comparative chart updated one year after the other.




Sports Dietitian Nutritionist


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