6 Homemade Energy Gels and Squeezes for Cycling
Though it may sound daunting, making your own homemade gels and squeezes is not only cheaper–most commercial gels run upwards of $1.50–but the process is as easy and customizable as whipping up a smoothie.
These gels and squeezes are a good fit for endurance races and long-haul bike adventures. They’re perfect for when you need something that’s easy-to-eat while on the bike plus provides you the nutrition you need to keep the pedals churning. For that reason, each recipe below includes a calorie and macro breakdown to help you meet your goals.
Tips for Making Energy Gels and Squeezes
How to carry homemade energy gels and Squeezes
Once you start whipping up your own gels and squeezes, you need optimal ways to wrap, store, and ride with them. There are a few types of containers and products on the market that you can use to carry your homemade gels and squeezes.
Baker’s Tip: Use a kitchen funnel to easily pour your gel or energy-squeeze contents into your container and prevent making a mess.
Ingredients To Make Your Own Homemade Gels and Squeezes
A list of common pantry, fridge, and kitchen ingredients to help make your own gels and squeezes.
Maple and Nut Butter Gel
4 Tbsp maple syrup
2 tsp nut butter
1 Tbsp water
A pinch of fine sea salt (less than ⅛ tsp)
Makes 1 (3.5-oz) gel. About 225 calories, 42g of carbs, 6g of fat, 1.6g of protein
Directions: Place all ingredients in a small measuring cup and mix well with a fork or small whisk. Pour contents into an energy gel flask. Store in the fridge until ready for consumption during your next ride or race.
Maple Date Sea Salt Gel
3 Tbsp pure maple syrup
1 Tbsp date syrup
1 Tbsp water
A pinch of fine sea salt (less than ⅛ tsp)
Makes 1 (3.5-oz) gel, About 220 calories, 57g of carbs
Directions: Place all ingredients in a small measuring cup and mix well with a fork or small whisk. Pour contents into an energy gel flask. Store in the fridge until ready for consumption during your next ride or race.
Honey Molasses Gel
3 Tbsp honey
2 tsp blackstrap molasses
1 Tbsp water
A pinch of sea salt (less than ⅛ tsp)
Makes 1 (3.5-oz) gel. About 220 calories, 62g of carbs
Directions: Place all ingredients in a small measuring cup and mix well with a fork or small whisk. Pour contents into an energy gel flask. Store in the fridge until ready for consumption during your next ride or race.
Strawberry Banana Squeeze
⅓ cup cooked Calrose or sushi rice
½ ripe banana
5 strawberries hulled
1 Tbsp pure maple syrup
1 tsp fresh lemon juice
2-3 Tbsp water
A pinch of fine sea salt
Makes 1 (3.4-oz) squeeze pouch. About 200 calories, 49g carbs, 2.6g protein, 0.6g fat
Directions: Blend squeeze ingredients together in a high-speed blender. Pour contents into a reusable baby food pouch like WeeSprout for easy slurping while on your bike.
Banana Molasses Squeeze
⅓ cup cooked Calrose or sushi rice
½ ripe banana
1 Tbsp blackstrap molasses (substitute maple or date syrup)
1 tsp nut butter
1 Tbsp unsweetened orange juice
A pinch of fine sea salt
Makes 1 (3.4-oz) squeeze pouch. About 225 calories, 47g carbs, 3.5g fat, 2.9g protein
Directions: Blend squeeze ingredients together in a high-speed blender. Pour contents into a reusable baby food pouch like WeeSprout for easy slurping while on your bike.
Sweet Potato Apple Squeeze
⅓ cup cooked Calrose or sushi rice
½ cup unsweetened applesauce
2 Tbsp cooked sweet potato
2 Tbsp unsweetened apple juice
1 Tbsp maple syrup
⅛ tsp ground cinnamon
1 tsp fresh lemon juice
A pinch of fine sea salt
Makes 1 (3.4-oz) squeeze pouch. About 225 calories, 53g carbs, 2g protein, 0.2g fat
Directions: Blend squeeze ingredients together in a high-speed blender. Pour contents into a reusable baby food pouch like WeeSprout for easy slurping while on your bike.
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