Energy gels are a staple for many endurance athletes, providing a quick hit of carbohydrates to keep performance high during long runs, rides, or training sessions. But traditional sports gels often come with downsides — from gut issues to artificial ingredients. In this blog, we explore how energy gels work, their drawbacks, and how to make or choose healthier alternatives.
How Do Energy Gels Work?
Energy gels deliver a concentrated dose of simple carbohydrates — usually glucose, fructose, or maltodextrin — to rapidly replenish glycogen stores and maintain blood sugar during prolonged exercise. Most gels provide:
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20–30g of carbohydrates per serve
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80–120 calories
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A syrup-like texture for quick digestion
When timed correctly (roughly every 30–45 minutes during endurance efforts), these gels help delay fatigue, improve focus, and extend performance.
Are Energy Gels Good for You?
While convenient, many commercial energy gels include ingredients that don’t support long-term health:
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Artificial preservatives and sweeteners (like sucralose or acesulfame potassium)
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Synthetic flavourings and colours
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Cheap carbohydrate sources like highly processed maltodextrin
These additives can:
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Cause gut distress, bloating, or nausea
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Spike blood sugar followed by crashes
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Disrupt gut microbiota with repeated use
Endurance athletes with sensitive stomachs or those prioritising long-term wellness often seek natural, less processed alternatives.
Make Your Own Healthy Energy Gels
You can easily blend your own energy gels at home using whole-food ingredients that deliver performance and health benefits. Here are two easy recipes:
1. Date & Coconut Gel
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4 Medjool dates (pitted)
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1 tbsp coconut water
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Pinch of sea salt
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Optional: 1 tsp chia seeds for added texture & hydration support
Instructions: Blend until smooth. Store in a reusable soft flask.
2. Maple & Banana Gel
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1 ripe banana
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1 tbsp pure maple syrup
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1 tbsp lemon juice (natural preservative)
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1/8 tsp sea salt
Instructions: Blend well and pour into a gel flask. Keep cool and consume within 1–2 days.
These homemade gels are rich in natural sugars, potassium, and electrolytes, making them gut-friendly and nutrient dense.
Organic Performance's Natural Energy Gel Solution
For those who want convenience and health, Organic Performance offers a smarter solution: the Re-Fuel Gel Flask, designed to be used with our Natural Electrolytes and Organic Carbohydrates.
With the Re-Fuel system, you can:
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Mix your ideal ratio of carbohydrates and electrolytes for personalised energy and hydration
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Avoid gut-disrupting additives, artificial sweeteners, and synthetic ingredients
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Stay fuelled longer with sustained-release carbs and bioavailable minerals
Our formula is made from real, organic fruit powders and natural ingredients, supporting endurance without compromising gut health.
Ready to Make the Switch?
Ditch the artificial gels and fuel your body the natural way. Whether you prefer DIY blends or want a clean, convenient alternative, Organic Performance has you covered.
Explore the Re-Fuel Gel Flask and our full range of performance products at organicperformance.com.au and experience cleaner energy, better hydration, and fewer gut issues on your next run, ride, or race.