How to Make Your Own Running Gels

Store-bought gels cost anywhere from Rp 30,000 to Rp 80,000 each. For a long race requiring 6–10 gels, that adds up fast. Making your own is cheaper and lets you dial in the exact carb ratio your gut handles best.

Where to Find Ingredients

All ingredients are available at Indonesian bakery supply stores or online (Tokopedia, Shopee):

Ingredient	What to Search	Typical Price
Maltose syrup	”maltosa kue” or “maltitol syrup”	Rp 25,000–40,000/kg
Fructose syrup	”fruktosa cair” or “fruktosa bakery”	Rp 30,000–50,000/kg
Fructose powder	”fruktosa bubuk”	Rp 35,000–60,000/kg
Glucose powder	”glukosa bubuk” or “dextrose monohydrate”	Rp 20,000–40,000/kg
Sugar	”gula pasir putih”	Rp 15,000/kg
Potassium citrate	”potassium citrate food grade” (pharmacy or online)	Rp 50,000–80,000/100g
Caffeine powder	”kafein bubuk food grade”	Rp 40,000–70,000/100g

The Ratios That Matter

Carb absorption depends on using multiple transport channels. The right ratio determines how much you can process per hour without GI distress:

2:1 Maltose:Fructose

• What it is: Maltose (two glucose molecules) uses one transport channel, fructose uses a separate one. This ratio is naturally found in brown rice syrup.
• Max absorption: ~75–80g carbs/hr
• Best for: Moderate efforts, runners with sensitive guts
• Source: Maltose syrup + fructose syrup or powder

1:1 Glucose:Fructose (Table Sugar)

• What it is: Common sucrose — equal parts glucose and fructose. The most researched dual-transport ratio.
• Max absorption: ~90g carbs/hr
• Best for: High-intensity efforts, marathons, long training runs
• Source: Sugar dissolved in water (~60% concentration), or glucose powder + fructose powder

1:0.8 Maltose:Fructose

• What it is: Slightly maltose-dominant. The extra maltose provides steady glucose release while fructose keeps the secondary transporter active.
• Max absorption: ~80–85g carbs/hr
• Best for: Ultras, trail races where steady energy matters more than peak throughput
• Source: Maltose syrup + fructose syrup or powder

The Base Recipe (~25g carbs per serving)

Pick your ratio, then mix:

Option A — 2:1 Maltose:Fructose

• 180ml maltose syrup
• 60ml fructose syrup (or 40g fructose powder + 60ml water)
• 1 tbsp warm water (to thin if needed)

Option B — 1:1 Glucose:Fructose (Table Sugar)

• 120g sugar
• 80ml hot water (stir until dissolved)
• Alternatively: 90g glucose powder + 30g fructose powder + 60ml water

Option C — 1:0.8 Maltose:Fructose

• 140ml maltose syrup
• 70ml fructose syrup (or 50g fructose powder + 70ml water)
• 1 tbsp warm water

For all options:

1. Warm the syrup mixture in a small saucepan over very low heat. Do not boil — heat just enough to combine.
2. Stir until fully dissolved and uniform.
3. Remove from heat and add 1 tbsp lime or lemon juice for acidity and shelf stability.
4. Pour into reusable gel flasks or small squeeze pouches.
5. Label with the date and ratio used.
6. Refrigerate for up to two weeks, or freeze for up to three months.

Optional additions per serving:

• 50–100mg caffeine powder
• 1/4 tsp potassium citrate

Sodium

Sodium is not necessary in the gel itself unless the gel is also serving as your hydration source. If you carry a separate electrolyte drink or take salt tabs, leave sodium out of the gel — combining both can overwhelm taste and concentration. Add 1/8 tsp salt per batch only when running without a separate electrolyte plan.

Why DIY Works

Factor	Store-Bought Gel	DIY Gel
Cost per serving	Rp 30,000–80,000	~Rp 2,000–5,000
Carb ratio	Fixed blend	You choose
Sodium	Fixed	Optional — only if needed
Caffeine	Limited options	Add as needed
Availability	Must find import	Local ingredients

A Note on Artificial Coloring

Many commercial gels use synthetic dyes (tartrazine CI 19140, sunset yellow CI 15985, brilliant blue CI 42090) for branding. These artificial colorings are known GI irritants — some runners experience nausea, bloating, or stomach cramps specifically from dyes, not from the carbs themselves. DIY gels have no coloring, which means one less variable to troubleshoot when things go wrong mid-race.

Race-Day Tips

• Test your DIY gel during long runs, never on race day
• Carry in a reusable flask — most 5oz flasks hold 3–4 servings
• Label clearly so you don’t confuse it with water or electrolyte mix
• In hot weather, DIY gels can get runny — keep them in a drop bag or cooler
• Match your ratio to the effort: 1:1 for speed, maltose-dominant for long trail days
• Bring a spare flask — homemade gels can leak if the cap isn’t tight

A batch costs about the same as one store-bought gel but yields 8–10 servings. That’s real savings for serious training blocks, and you get to train your gut on exactly what you’ll race with.