Launching in the US and India • Aug 2025
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HOW TO MAKE AN ENDURANCE ENERGY GEL

This is an open-source guide for serious endurance athletes to make their own clean, gut-friendly energy gel at home. This has been tested over 200+ kms with no GI distress, even after 1400 Kcals consumption on a single run. It uses real food ingredients and respects the science of sugar absorption pathways and gut behavior. This being said, everyone is unique, in case you prepare this and face an issue, write to us at aman@chroniccardio.com

Homemade energy gel ingredients with sea salt, syrups, and a pot with wooden spoon

INGREDIENTS

For approximately 435 grams gel, 1000 Kcal

  • Blue Agave Syrup97.0 g
  • Wildforest Honey138.0 g
  • Brown Rice Syrup103.0 g
  • Sodium Alginate5.0 g
  • Calcium Carbonate5.0 g
  • Sea Salt1.5 g
  • Water (warm ~45C)85.0 g
  • Menthol Crystals0.1 g
  • Lemon Juice~5 to 7 g

TOOLS YOU NEED

  • Digital scale
  • Mixing bowls or beakers
  • Whisk or hand blender
  • Small saucepan (for warming)
  • Travel bottles or gel sachets

STEP-BY-STEP INSTRUCTIONS

1. Hydrate the Alginate

  • Use 75g warm water (~45C).
  • Slowly sprinkle 5g sodium alginate while whisking.

2. Prepare Sugar Mix

  • Mix all syrups and warm to about 45C.

3. Dissolve Menthol

  • Take 1-2 tbsp warm syrup. Dissolve 0.1g menthol. Add back.

4. Combine Phases

  • Stir the sugar mix into the hydrated alginate. Add 1.5g sea salt.

5. Acidify

  • Add a few drops lemon juice to reduce pH to around 4.

6. Add Calcium Carbonate

  • Mix 5g dry powder with 10 grams of water, this will give a white paste. Add this paste gradually while stirring to the syrup mix. Avoid clumps.

7. Let It Set

  • Let the gel sit at room temp for 6-8 hours.
  • Fill into bottles the next morning.

TIPS AND WARNINGS

  • Do not dump alginate powder. Sprinkle slowly and whisk.
  • Never pre-mix lemon juice and calcium carbonate.
  • Let it set at room temp first before bottling or sacheting. Do not refrigerate.
  • Menthol is optional. You can try ginger or citrus oil too if you don't like the minty flavour.

EXPECTED RESULTS

  • Clean, real-food gel with no gut issues.
  • ~420g final yield.

CALCULATE YOUR FUEL NEEDS

Use this calculator to determine how much fuel you need based on your body mass, workout intensity, and conditions.

FUEL CALCULATOR

MADE IT?

Tag @chroniccardio on Instagram. Or don't. Just go longer than you ever have before. That's what this is about.

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