By Brandon McDearis
Have you ever wondered what’s inside those little energy gels that you are squeezing down your throat in the middle of a race or at the back end of a workout? I have. I recently became curious, so I began doing some research on what it takes to make one. Nothing I found was all that alarming, yet I can’t say that I was all that thrilled with what was in the packages either. I knew that they would all contain a simple or a similar-acting complex carbohydrate, such as fructose and/or maltodextrin, which I had no problem with, as that is the desired source of fuel when trying to avoid “hitting the wall” during periods of intense exercise. However, I was a bit displeased to find a list of other less-desirable ingredients on the packages with familiar names such as preservatives, natural flavors, pectin, xanthan gum and gellan. I also found some other more appealing words like antioxidants, but after a more careful look, I realized they were nothing more than a supplement of vitamins C and E (I won’t waste space debating whether vitamin supplements are of any benefit to us).
So, I decided to make my own simple, tasty, and unprocessed energy gel that would not only serve its purpose as an energy booster, but that might contain a little added bonus nutritionally as well. As soon as I began to brainstorm with ideas to test in the lab, my good friend, triathlon competitor, and well-seasoned home cook David Robinson sent me an email with a recipe for a homemade energy gel attached. It seemed a little divine (or at least coincidental) that his email popped up in my inbox at exactly the time I was heading off to do a little R&D. I appreciated his help nonetheless, and I even more appreciated this easy, delicious, and nutritious homemade energy gel.
This recipe is great because it contains not only a quick-release carbohydrate, a bit of caffeine, and a nice mix of flavors that are the standard requirement of any good energy gel, but the binding element and most abundant ingredient is nothing more than a couple of tablespoons of chia seeds. If you are not familiar with chia seeds, then you should get acquainted. They have more calcium than milk, more omega-3s than any other plant food, and unlike flaxseed, they do not have to be ground up for the body to digest them, therefore making them an excellent source of fiber. Another nutritional bonus with our new energy gel is that it is flavored with cocoa and coffee, which not only provides a hint of mocha, but also adds a nice antioxidant punch. Researchers at Cornell University have found that cocoa contains nearly twice the antioxidant properties of red wine and up to three times that of green tea. Coffee has gotten some nice press in recent years for its high antioxidant properties as well. So, while getting a quick energy boost during some serious exercise, you can feel good knowing that you are doing it naturally, while also getting a bit more in the way of nutrition than just a sugary gel with a chemical binding agent.
Ingredients
2 tablespoons chia seeds
2 tablespoons honey or agave
1 tablespoon brown rice or maple syrup
2-3 tablespoons of salted water with sea salt
1/4 teaspoon finely ground coffee
1/2 teaspoon cocoa
1 3-oz travel shampoo bottle
Preparation
1. Take the 2 tablespoons of chia seeds and mix them with the salted water. Let them hydrate for a few minutes until they puff up a bit and feel like they could almost be formed into a ball.
2. Once they are hydrated, mix together the rest of the ingredients. (Note: One of the tablespoons of water can be a tablespoon of already mixed coffee that gets absorbed into the chia seeds. This adds a more consistent coffee flavor throughout, however, the stronger hints of the ground coffee within the gel are pleasant as well.)
3. The recipe yields about 3-4 ounces, enough to fill one 3-ounce travel shampoo bottle with a little bit left over. I found that the best way to get the mix from a bowl to the bottle is by using a funnel. Little 1- to 2-ounce Ziploc bags work great for storing the gel too, especially the leftover ounce (or two) from the recipe.
4. The recipe yields three to four servings, with one-third of your bottle being ideal for the shot of energy needed during times of exertion.
Nutrition Info:
Calories: 90 / Fat: 3g / Saturated Fat: .5g / Carbohydrates: 16g / Fiber: 4g / Protein: 1.5g
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Brandon McDearis is a personal chef working in the Charlotte area. He currently owns and operates Your Way Cuisine, www.yourwaycuisine.com. In addition to his culinary training, Brandon also holds a bachelor of science degree in foods and nutrition, with a concentration in dietetics. He primarily focuses on healthy cooking and addressing specific dietary needs of everyone from professional and amateur athletes, to busy families and elderly people. Brandon is also one of the board of directors for Wellspring International Outreach (wellspring-outreach.org) and works with a group of others to raise money for the abandoned children of Peru.
